Monday 5/6/19
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Monday 5/6/19

💪 PURE STRENGTH begins today! 💪
⬜ This class is included with your membership, and you do NOT need to be a level 2-4 to participate. But if you are taking Pure Strength this week, you must be registered for Basic Barbell to understand how to use the barbell correctly. Basic Barbell is a one-time prereq for Pure Strength and for all of our upcoming level 2’s. If you’re a 0/1, you can STILL take Pure Strength; you do NOT need to be a level 2 or more to participate.
⬜ Pure Strength runs on Monday and Thursday nights fro 7 to 9 p.m. RSVP for this class just like any of your other MVMNT classes. Get swole for the summer!

2️⃣ Level 2 Test tomorrow at 6:30 p.m.

🏋️‍♂️ Basic Barbell, Saturday May 11th, 10:30 a.m. – 12:30 p.m. Register here. The member discount code is MEMBER50.

🧘‍♀️ No Yoga on Mother’s Day or the the day before Memorial Day (May 12 and May 26)

Warmup
0:00 – 15:00
Animal Mobility

15:00 – 20:00
Strength explanation/prep

Strength
25 minutes (20:00 – 45:00)

TEMPO SQUATS: 42X1
Spend FOUR seconds lowering down to the bottom, hold for TWO seconds at the bottom, EXPLODE up to standing as fast as you can, ONE second reset at the top. PERFORM EACH REP AT PRECISELY THIS TEMPO or you will have to go down in weight.

5x E5MOM

Level 4

5 Back Squats at 185/135#
10/10 Double kettlebell/dumbbell Reverse Lunge (can use a 6″ box or 45# plate to elevate the front foot to increase ROM)
15 Box Squat Jumps
Rest

Level 3

5 Back Squats at 165/115#
10/10 Double kettlebell/dumbbell Reverse Lunge (can use a 6″ box or 45# plate to elevate the front foot to increase ROM)
15 Box Squat Jumps
Rest

Level 2

5 Back Squats at 145/95#
10/10 Goblet Reverse Lunge
15 Box Squat Jumps
Rest

Level 1

5 Double Kettlebell Squats
10/10 Goblet/bodyweight Reverse Lunge
10 Box Squat Jumps
Rest

As always these are suggested weights. Tempo training should make light weights feel much heavier. Since this is the third week, you may go heavier on the barbell if you can maintain the tempo (lighter is also ok if necessary), but note how difficult/easy it is for you so that next week you can make appropriate adjustments. Remember the purpose of this training is to see how perfectly you can maintain form throughout the entire range of motion of the lift; this is not limit-strength training.

Conditioning
45:00 – 50:00
Workout Prep

50:00 – 60:00 (10 minute limit)

“Common Progenitor”
5 Rounds for Explosiveness and Quality

Levels 3/4
20 Alternating Dynamic Lateral Lunges
5/5 Rotating Dead Clean and Push Press

Level 2
20 Alternating Dynamic Lateral Lunges
5/5 Dead Clean and Push Press

Level 1
12 Alternating Dynamic Lateral Lunges
5/5 Dead Clean and Push Press