Monday 5/2/16

Monday 5/2/16

Please welcome Alex & Amy to the MVMNT fam! 

Intro to the Bar: Transition from Kettlebells to Barbells. Saturday, May 7th at 10:30 am. This is class for anyone making the transition from the kettlebell in Level 1 to the barbell in Level 2 and beyond. Any member can attend this free class on the first Saturday of every month as often as necessary. The focus will be barbell technique for the squat, deadlift, press and power clean. This hour long class will give you the opportunity to get lots of time on the bar with concentrated coaching.

The Murph Challenge: Monday, May 30th at 10:00 am. You can officially register at themurphchallenge.com and get a free shirt (you’ll also be helping a great cause) or just come and do the workout. All other classes are cancelled that day.

New Strength Cycle starts today.  Update your projected 1RM using the max effort sets from week 3 of the last cycle. Plug the numbers in here to find your new max for this program. 

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Down dog Push-ups

Levels 2-4
3 x 10
Overhead Squats

Levels 0/1
3 x 10
Face the Wall Squats (and/or other Squat Therapy drills)

Lift
Levels 2-4

5 – 5 – 5+
Squat (60-70-80%) – use new 1RM

Levels 0/1

8 x 5
Double Kettlebell Squat

Conditioning

“Erase You”

All Levels

13!
Goblet Squats
Push-ups
Butterfly Sit-ups

L4 – 32+/24+
L3 – 28+/22+
L2 – 24/20