It’s time to kick off a new training program!
The focus of this cycle is PERSONAL ACCOUNTABILITY. Why are you here? When you signed your membership agreement, what was it that you were hoping to achieve? What makes you pull in to the MVMNT parking lot day after day?
The sets and reps don’t matter if the intention isn’t there. Reacquaint yourself with your own goals. Just showing up isn’t enough. YOU MUST BE PRESENT. It’s time to take this training seriously and see what you are really capable of.
To that end, we are going to be doing some heavy strength stuff. And kettlebell skill stuff. And some high intensity conditioning stuff. And there will be burpees.
Jump Rope 3 minutes
Single Arm Kettlebell Deadlift
Sets of 5/5
This is no different from a regular kettlebell deadlift, except only one hand is holding the weight. Go as heavy as possible while keeping the lats fully engaged and your arm plugged in the shoulder socket.
Work up to a heavy set of 5
You should do about 5 sets in that time period, starting at about 50% of your 1RM and working up. Your last set should be challenging but doable–you should have one rep in the tank. If you are unable to complete a set of 5 or fail on any rep, you will not be allowed to lift with any weight on the bar next week. This is simply accountability. Don’t punch above your weight. Ideally your training partner should be letting you know when you aren’t squatting deep enough, but if not you can be sure that the coach will inform you. For the record, squats are squats; they are not half-squats. Your hips should clearly and indisputably come below your knees in a squat. Even on your warmup reps (especially on your warmup reps)!
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality. Start light and add weight on the squats. Break up the hang if you need to. Keep your shoulders packed and brace your core on the sit-through.
5 Double Kettlebell Squats
30 seconds Hollow Hang (add Scap Retractions if you can)
10-20 Alternating Sit-Through’s (FORM is PARAMOUNT – ONLY DO MORE IF YOUR SKILL IS PERFECT)
12 minute limit
100 Shoulder to Overhead
Press, push press, jerk, anything goes as long as you FULLY LOCK OUT each rep.
Full lockout is defined as your HAND, ELBOW, SHOULDER, HIPS, KNEES, and ANKLES being in a STRAIGHT LINE with the bicep next to your ear and the kettlebell immobile overhead. If you don’t know what this feels like, it’s ok, your coach will be happy to inform you when you have fallen short of the standard.
By the way, the load is relatively heavy for this rep scheme, so exercise some humility as you plan how to attack this task. My suggestion would be something like 5 reps every 30 seconds–if you push the pace early on you will be punished in the long run.
L4 – Double 24k/18k bells
L3 – Double 20k/14k bells
L2 – Double 16k/12k
L1 – Single bell 50 per arm (more experienced can do 75)
L0 – Single bell 50 per arm