We have wrapped up the first micro-cycle leading up to the MVMNT Liftoff in July. The last four weeks was all about building muscle endurance and baseline strength, improving the technique of the powerlifts at manageable loads. The next four weeks is about pushing out your limit strength in those lifts, while also getting some dedicated practice on the snatch and clean and jerk. The training schedule will remain basically the same – Squat Monday, Bench Wednesday, Deadlift and Press Friday, and longer conditioning workouts on Tuesday and Thursday; but we will be adding Olympic lifting drills throughout the week.
Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups
Lift
30 Minutes
Levels 2-4 will all run through the Clean Progression together as a group and then continue on their own for the lifts.
Levels 0/1 will go right to the Kettlebell Squat circuit after the warmup.
Levels 3/4
Clean Progression
Then,
5 x 2
Power Clean + Hang Squat Clean + Front Squat 70% of 1RM Squat Clean
Then,
3 x 3
Back Squat 85% of 1RM (if you don’t have a recent 1RM, your heavy triple from 2 weeks ago should be about 85%)
Rest 3 minutes between sets.
Level 2
Clean Progression
3 x 3
Hang Power Cleans 70% of 1RM Power Clean
Then,
5 x 3
Work up to a heavy triple Back Squat.
Rest 3 minutes between sets.
Levels 0/1
6x
5 Double Kettlebell Squats
10 Ring Rows
5 Jump Squats (use half the weight of your 2KB squat)
30 seconds Hollow Hold (you can break it into mini holds, 3×10 seconds if necessary, but get all 30 seconds before moving on)
30 seconds Arch Hold (superman)
60 seconds Rest
***If you finish 6 sets and the other Levels are still working, ask the coach to help you with a skill–handstand hold, pull-ups, Turkish Get-up, etc.*** However if you are finishing ten minutes early, you’re probably going too light or not giving maximum effort on the exercises. Don’t rush from one exercise to the next, take your time and recover so you can give each rep everything you’ve got.
Conditioning
10 minute limit
Levels 3/4
100 Wall Balls AFAP in as few unbroken sets as possible
L4 – my expectation is that you make a sincere attempt at completing this workout in ONE unbroken set.
L3 – try not to get less than 30 reps at a time.
Your score is the number of sets it takes over your time: eg, if you do a set of 60 and then a set of 40 in a total of 4:25, your score is 2/4:25. The only scores posted on the whiteboard will be L3/4 Rx. That means you must squat every rep, hit the wall above the line every rep, catch the ball every rep. If you fail to meet this standard, please don’t disgrace the whiteboard with your pathetic attempt at self-aggrandizement.
Level 2
3x
25 Unbroken Wall Balls
If you miss the line or don’t hit the wall or drop the ball, start the set over. If you fail to reach depth in your squat, you may keep working but make up the rep.
Levels 0/1
10 Minutes AMRAP
10 Air Squats
5 Pushups (I don’t care how you make it happen, your chest must make contact with the surface your hands are pushing from)
I want this to be a legit technique workout. That means if you struggle to hit below parallel on your squats, get a box, sit on it and stand up 10x. And if you have difficulty with pushups, do five single reps each round if necessary but move through the full range of motion every time–elbows 45 degrees out, forearms perpendicular to the floor/box, your chest comes all the way through and then fully extend your arm every rep.