Thursday 1/18/18

Thursday 1/18/18

Cobb County and Marietta City Schools are closed due to icy road conditions again on Thursday. Marietta Police has issued an advisory to stay off the roads if possible. Therefore MVMNT will be CLOSED at 6 AM today, Thursday 1/18, and we will re-open for the 9 AM kettlebell class; and we plan to be open at 12:15 and in the evening. I apologize for the inconvenience, but a workout is not worth risking an accident for any of you or the trainers.

Tired of “Winter” – Honestly, the Whole Life Challenge can’t come soon enough. The holidays plus these extra days off cooped up in the house making cookies and drinking Hot Toddy’s (because we needed those extra calories) have resulted in a few extra pounds and too many missed training days. I’m tired of using a snow day or work event or something slightly off routine (thankfully, the Saints and/Falcons aren’t Super Bowl bound <still love you>) as an excuse to put more garbage into my body.¬†OVER IT.

And a little more honesty? I wish more of you were willing to get on board with our WLC team. We’ll just be over here creating better habits, eating like champions, getting extra flexy and building machines. Look for us at the top of the podium!!

More teamwork makes the dream work though. And there’s still a few more days get on the train to Gainzville. Sign up for VICTORY right here.

**WLC Ambassador Nicole Pankopp Update: She got her mom, a non-MVMNT member to join the Challenge!! No doubt the entire Pankopp family is going to rock this.**

Warmup
Jump Rope 3 Minutes
Hip Mobility
Downdog Push-ups

Skill
5-10 Minutes
Levels 2-4
Barbell Snatch Progression
L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar
Levels 0/1
10 Turkish Getups (5 per side, alternating)

Strength

Levels 3/4
18 Minutes total:
This segment is EVERY TWO MINUTES so you have to work quickly, and you should have a really solid idea of what you’re putting on the bar each set BEFORE you get started.

A. 6 Minutes E2MOM (3 sets)
3 Drop Snatch
Increase weight each set

B. 12 Minutes E2MOM (6 sets)
3 Strict Press
End at ~85%

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Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.
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Level 2
18 Minutes E3MOM

3 Strict Press
Work up to ~85% of your 1RM

Levels 0/1
6 Sets

5 Double Kettlebell Strict Press
10/10 Single Arm Row
30 second side plank L/R
Rest 60 seconds

Conditioning

“Nessun Dorma”
ALL LEVELS 15 MIN TIME CAP

Levels 3/4
3 Rounds AFAP

100/75/50 Double Unders
25/20/15 Pull-ups
15/10/5 Cleans

L4 – Cleans M: 135/165/185, W: 95/125/145
L3 – DUs: 75/50/25 if you have to do singles also, Cleans M: 95/115/135, W: 65/85/105

Level 2
5 Rounds AFAP

5 Cleans
10 Pull-ups
100 Single Unders

L2 – If Barbell use at least 75/55, if KB then Double KB Clean and Squat

***Be aware that Levels 4 and 3 get to choose their equipment first–that is the privilege of testing up. Level 2’s can use barbells for conditioning if there are enough available and if there is enough space.

Level 0/1
5 Rounds AFAP

5/5 Single Kettlebell Clean and Squat
10 Ring Rows
100 Single Unders

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