Monday 9/9/19
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Monday 9/9/19

Happy Trails This will be John’s last week formally coaching at MVMNT Gym. He has accepted a position with The Furniture Guild in Canton, GA. We wish him the very best on his new journey! So if you’re thinking about skipping the gym this week (pssst, his last class is Saturday), maybe come on by and 👋 to John.

Strength class WILL be happening this week. We will be transitioning this class to a Powerlifting program headed by Becci Holcomb. More info to come.

Time for DELOAD!

Take a break from heavier lifting for strength and test your physical capacity. Most of the workouts this week we have done before during other deloads, so come at them with a strategy and demonstrate how much you’ve improved. At the same time, don’t think you need to “win” every workout this week (even if you’re only competing with yourself). Test yourself on one or at most two of the workouts this week. Otherwise, just keep moving. Let your body recover so that when the new cycle starts next week, you are composed and ready to hit it with renewed energy.

Warmup
0:00 – 15:00
Dynamic Animal Mobility

15:00 – 25:00

Alternating Turkish Getups (increase weight as long as you are able to maintain perfect form)

Conditioning

25:00 – 35:00
Kettlebell Snatch Technique review

35:00 – 60:00

Restart clock to 0:00 and keep it running:

Levels 2-4

MVMNT Kettlebell Snatch Test

100 Reps

L4 – 24/18, 5 minute limit, sets of 10 or more per hand, you may not put the bell down or rest in any position other than overhead lockout
L3 – 22/14, 6 minute limit, sets of 5 or more per hand, you may not put the bell down or rest in any position other than overhead lockout
L2 – 20/12, 8 minute limit, break up reps however needed, set the bell down if necessary

Rest until 10:00, then until 25:00:

“Two Sevens Clash’

3 Rounds (15 minute limit)

400 yd run
21 Burpees
100 Double Unders

L4 – as written
L3 – 50 DUs ONLY if you can’t string them together–otherwise it’s still 100
L2 – 25 DUs if you want to practice (you should) otherwise 150 singles

Level 1

5 minutes
Kettlebell Snatch OR Single Arm Swings (switch hands as often as necessary)

As many quality reps as possible.

Rest until 10:00, then:

3 Rounds (15 minute limit)

400 yd run
12 Burpees
120 Single Unders