Form & Function – A 3 hour workshop dedicated to perfecting your squat, bench and deadlift technique next Saturday, September 9th, at 10:30 am. This workshop is appropriate for ALL Levels. It’s your chance to work with Becci before she heads to Czech Republic for the Powerlifting Open Worlds along with Dr. Vanessa and Dr. Dave. Sign up on MBO.
Read – Everything you need to know about maintenance by Nick Shaw. For all you RPer’s out there.
Closed this Sunday – We’re giving ourselves a day off. Take advantage!
Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups
Level 0/1
3x
10 Swings
1/1 Getup
Strength
30 minute limit
Levels 3/4
Deadlift
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 3 at 50%
5 x 3 at 60%
Level 2
Deadlift
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
2 x 3 at 50%
3 x 3 at 60%
Level 0/1
5x
5 Double Kettlebell Sumo Deadlift (hold for 2 full seconds at lockout)
5/5 Single Kettlebell High Pull
10 Box Jumps
30 second Reverse Table
30/30 Hip Flexor Stretch
Rest
Conditioning
5x
Sled Push
Pull-ups
L4 – after each Sled Push, 5 Strict then 5 Kipping Chest to Bar Pull-ups (without coming off the bar for all 10 reps)
L3 – 10 Unbroken Pull-ups (strict or kipping ok)
L2 – 10 Assisted Pull-ups
L0/1 – 5 Assisted Pull-ups then 10 Ring Rows