Monday 11/20/17

Monday 11/20/17

The Pavel of Weightlifting….

Gobble Jog – Last call for racers!! If you want to have your race packet delivered to the gym, you need to get registered ASAP! Select MVMNT Gym as your team. Packets will be at the gym Wednesday afternoon.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups
20 Alternating Birddogs (hold each rep for one second)

Strength
20 Minutes total

Levels 2-4
6 Minutes:
Warmup your back squat: 5 reps each – empty bar, 35%, 45%, 55%
When you have finished all the warmup sets, perform one 45-60 Samson stretch on each side

at 6:00 on the clock,
12 minutes E3MOM (4 sets – 6:00, 9:00, 12:00, 15:00)

5 Back Squats at 65%
12 Butterfly Sit-ups

The reps are more important than increasing load in this program–get full range of motion, quality reps every set.

Levels 0/1

3x
10 Double Kettlebell Squats
10 Jump Squats
12/12 Side Plank Hip Lifts

3x
10/10 Russian Step Ups (one kb – hold on same side as the leg on the box)
15 Butterfly Situps
30 Sec Reverse Table

Conditioning
“Paradise Papers”

15 Minutes AMRAP

Levels 3/4

Barbell Complex
Alternate with a partner; perform one rep of each movement, switch after the Jerk.
Add 5# after each round; stop adding once you know you won’t be able to complete the complex unbroken or at all.

Snatch Pull (from the floor)
Power Snatch (from the floor)
Hang Squat Snatch (from the knees)
Overhead Squat
Drop Snatch (Jerk the bar up as you drop down into an Overhead Squat position, stand up from the squat and then reset the bar)
Behind the Neck Jerk

L4 – starting weight 95/65
L3 – starting weight 75/55

If at any point you have to break up the complex (because you’re too fatigued or the weight is too heavy), you and your partner owe a 10 burpee penalty before continuing.
Once you reach the limit of your ability, stick with that weight and continue for the remainder of the 15 minutes.

Levels 0-2

Single Kettlebell Complex
Alternate with a partner; perform the entire sequence on one side, then do the other side, then switch with your partner.

Swing
Clean
Push Press
Snatch
Overhead Squat (if you don’t have the shoulder mobility/stability to perform this movement safely, do a Thruster instead)
Front Squat

If at any point you have to break up the complex (because you’re too fatigued or the weight is too heavy), you and your partner owe a 10 burpee penalty before continuing.