Thursday 6/22/17

Thursday 6/22/17

MVMNT Liftoff – July 15th. Get signed up. Reap the benefits. All other classes are cancelled that day.

July 4th Workout – In the park. 10am only. All other classes cancelled.

Level 1/2 Test – Monday, July 10th @ 7pm

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Lift

Levels 3/4
(approximately 35-40 minutes)
Clean Progression, then:

6 Minutes:
3 x 3
Clean Pull
5% heavier than your 1RM Clean
Pause up on your toes at triple extension for a full 2 second count. If you can’t maintain your balance, fix your technique.

12 Minutes:
5 x 2
Clean (receive the bar in a full below parallel front squat)
Start at 70% and increase weight each set.

15 Minutes:
5 x 3
Back Squat
80% of your Back Squat 1RM

Level 2
(approximately 35 minutes)
Clean Progression, then:

6 Minutes:
3 x 3
Clean Pull
5% heavier than your 1RM Clean
Pause up on your toes at triple extension for a full 2 second count. If you can’t maintain your balance, fix your technique.

12 Minutes:
5 x 2
Knee Hang Clean (TRY to receive the bar in a full front squat, if you can’t then hang power clean and ride it down below parallel)
Start at 70% and increase weight each set.

15 Minutes:
5 x 3
Back Squat
80% of your Back Squat 1RM

Levels 0/1
(30 Minutes)

6x
5 Double Kettlebell Clean and Squat
10 Ring Rows
5 Box Jumps
10 Box Dips
30/30 Side Plank
Rest

Conditioning
Levels 0/1 will most likely be ready to start conditioning before the upper levels are finished lifting.
The clock will be running after they begin so Levels 2-4 may start the workout individually as soon as they finish the lifts.

Levels 3/4
10 Minutes EMOM
1. 15 Wall Balls
2. 9 Handstand Push-ups

Level 2
10 Minutes EMOM
1. 15 Wall Balls
2. 15 Push-ups

Levels 0/1
10 Minutes EMOM
15 Swings