Monday 12/3/18

Monday 12/3/18

Level 1/2 Test is THIS Tuesday at 6:30pm. Are you ready to level up?!

MVMNT Winter Social is December 20th at Two Birds Taphouse 🐦 🐦 Mark your calendars and be sure to bring the friends and fam.

New program today!

Odd Lifts and Tabatas! This cycle will take us through the end of the year. We are dispensing with the standard squat/bench/deadlift and working on some old school variations of these lifts to change things up. Hack Squats, Side Presses, Jefferson Deadlifts–these are very demanding lifts that will highlight some of our weaknesses and mobility issues and help improve performance on the regular lifts when we get back to them. The basic layout of the training week is the same: lifts on Monday/Wednesday/Friday, longer conditioning on Tuesday/Thursday/Saturday. The conditioning workouts on lifting days are intended to be SPRINTS, not AMRAPS–so try to finish WELL UNDER the 10 minute time cap (this will give you more rest before the tabatas anyway). And Tabatas are always “fun” right? We’re only going to do three minutes instead of the usual four, so I expect legit max effort during those three minutes.

Warmup
0:00 – 5:00
3 minutes Jump rope or Quick Feet/Jumping Jack Drills
PVC Drills

5:00 – 12:00
Instructor Mobility

12:00 – 17:00
Kettlebell Hack Squat Warmup
5/5 Tall Kneeling Halo to Lunge
10 Hindu Squats
Hack Squat Practice

Strength
17:00 – 40:00

Levels 2-4

5x
5 Barbell Hack Squats
5 Barbell Reverse Lunges per leg
5/5 Plate Halos
5 Strict Pull-ups

Level 1

5x
10 Kettlebell Hack Squats
5/5 Tall Kneeling Halo to Lunge
3-5 Controlled Eccentric Pull-ups (slow negatives: take a 5 count to lower down from chin over bar to full extended elbows)

Level 0
Follow individual instruction from your coach.

Conditioning
40:00 – 45:00
Movement Practice and Workout Setup

45:00 – 55:00

“Hatchet”
(10 minute cap)

Levels 3/4
15-10-5 Toes to Bar
21-15-9 Kettlebell Swings
63-45-27 Double Unders

L4 – 32/24, aim to finish in 5 minutes
L3 – 28/22, aim to finish in 7 minutes

Level 2
15-10-5 Knees to Elbows
21-15-9 Kettlebell Swings
120-90-60 Single Unders

L2 – 24/18

Level 1
30-20-10 V-ups
21-15-9 Kettlebell Swings
90-60-30 Single Unders

Level 0
per coach’s instructions

57:00 – 60:00
Tabata Push-ups (3 minutes)
6 sets – 20 seconds max reps followed by 10 seconds of recovery

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