Monday 7/24/17

Monday 7/24/17

Massive congratulations goes out to our very own MVMNT member, Matt Wilson!!!! Matt won an Eisner Award this weekend at Comic Con in San Diego! Seem like NBD?? Eisner’s are the Oscars of the comic book industry and Matt will literally go down in history.

Just giving an acceptance speech…..

We had a fun week of easy cardio, now back to the real work of developing strength and work capacity.
This four week “Functional Hypertrophy” cycle is designed to increase muscle endurance and size while maintaining strength. We are stepping back a bit from Olympic lifting AND Powerlifting. The core lifts of this cycle are Front Squat, Bench Press, Romanian Deadlift, and Weighted Pull-up. Strength training sets will be circuits of at least 2 exercises with a mandatory rest period between each movement. In the conditioning workouts there will be plenty of Power Cleans and Push Presses and other barbell lifts to round out the training repertoire. Heavy lifting days will be Monday, Tuesday, Thursday and Friday; and long metabolic conditioning on Wednesday and Saturday.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups

3x
10 Overhead Squats
10 Box Jumps

Start with empty bar and add weight each set.
L0/1 – Use PVC pipe, load it with 5# plate or two if you can (the plate should be positioned in the center of the bar as you squat)

Strength

Levels 2-4

20 Minutes E4MOM (5 sets)
1. 10 Front Squats
2. Rest
3. 10 Strict Hanging Leg Raise
4. Rest

Front Squat weight should be about 60% of 1RM
Strict HLR means no kip, legs completely straight, lifted above parallel as high up as possible (touch bar if you can)

L2 – can sub Hanging Knee Tuck if necessary

Levels 0/1

20 Minutes E4MOM (5 sets)
1. 10 Double Kettlebell Squats
2. Rest
3. 10 V-ups
4. Rest

Conditioning

Levels 3/4

5x AFAP
50 Double Unders
25 Swings

L4 – 32/24
L3 – 28/22, 25 DUs if you can’t string them together

Level 2

5x AFAP
150 Single Unders
25 Swings

L2 – 20/16, sub 25 DUs if you want.

Level 0/1

10 Minutes
100 Single Unders
15 Swings