Saturday 7/7/18

Saturday 7/7/18

Next Saturday, we are having our 5 Bar Meet. Lifters (levels 2-4) will test their snatch, clean & jerk, back squat, bench press, and deadlift. We use our 1 rep max for all the strength work we do at the gym; don’t miss this meet!

Lifters should get to the gym at 8am to weigh in, warm up, etc. We start snatching at 9am.

Therefore, there will be NO 9:30am class next Saturday. If you’re at the gym, you’re testing your 1 rep max or you’re helping swap out plates and cheering on your fellow MVMNT friends! Level 0/1 – definitely volunteer and come hang out.

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups
5/5 Turkish Getups

Conditioning

Partner “Luke”

“Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.”

400 yd Run
15 Clean and Jerks
400 yd Run
30 Toes to Bar
400 yd Run
45 Wall Balls
400 yd Run
45 American Swings
400 yd Run
30 Ring Dips
400 yd Run
15 Weighted Lunges
400 yd Run

Both partners run 400 together. Can’t start the next exercise until both people have completed the run. Then ONLY ONE teammate can work at a time.  So alternate as needed to get the reps done (partners can break up the reps however they want). Then both teammates run together again.

L4 – 155/115 for CJ AND Lunges, 24/16 kb
L3 – 135/95, 24/16 kb
L2 – 115/75 for CJ, Goblet Lunges
L0/1 – Double KB Clean and Push Press, sub box dip for rings, goblet lunges

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