Monday 12/5/16

Monday 12/5/16

Let’s get social – It’s party time. Get your sitter. Schedule your blowout. Pick up your dry cleaning. The party goes down this Saturday starting at 7pm. Please bring drinks & apps for sharing.

I’m cleaning out my closet – While it is a time to celebrate your successes on and off the platform, it is also a time to help those in need. Entrance into the party won’t come easy. No, you won’t have to do burpees. But you will need to bring a donation. We are asking for your gently used clean coats to keep Marietta families warm this winter. We have partnered with One Warm Coat & Angel Eyes Inc. to collect your donations. All sizes and types are needed.

No coat? No problem. MVMNT Gym is also a Toys For Tots drop off location. If you don’t have a coat to bring, please consider bringing an unwrapped toy. Cheers to charity!

RSVP to the MVMNT Winter Social right here right now.

More party details to come. Keep your eyes on the blog.

Warmup
Dynamic Athletic Movement
Hip Mobility Series

Kettlebell Warmup:
5/5 Halos
10 Alternating Swings
40 Yd Bottom-up Walk R/L
5 Pause Goblet Squats (3 second descent, 3 second hold at the bottom)
5 Downdog Push-ups

Lift

Levels 2-4

Back Squat Deload
5x
5 Back Squats at 60% of 1RM
Rest 30 seconds
30-45 second Push-up Position Plank

Levels 0/1

5x
5 Kettlebell Squats (Goblet or Double KB)
Rest 30 seconds
30 second Push-up Position Plank
Rest 60 seconds

Conditioning
Kettlebell Swing Breathing Ladder
Use a bell that you can comfortably swing 10x with one hand.

20 Minutes
Focus on crisp execution of the swing and then releasing all tension and relaxing the body during the breathwork component.

Levels 2-4
Start with 1 swing with each hand, place the bell down, take one deep breath: inhale through the nose, expanding your belly, pull your navel in as you release a controlled exhale through your mouth.
Hike the bell again, perform 2 swings with each hand, place the bell down, take two deep breaths.
Continue until you reach 10 reps per hand, with 10 breaths rest, and repeat 10/10 reps like this until time is up.

L4 – try to use 24/18
L3 – try to use 22/16
L2 – try to use 18/12

Its ok to go lighter if your technique needs work.
This is a high repetition workout and your back will suffer if you don’t have the swing dialed in.

Levels 0/1
Start with 1 swing with each hand, place the bell down, take one deep breath.
Hike the bell again, perform 2 swings with each hand, place the bell down, take two deep breaths.
Continue until you reach 5 reps per hand, with 5 breaths rest, then start back over at 1/1 and work back to 5/5 until time is up.