Thursday 9/7/17

Thursday 9/7/17

Level 1/2 Test – Monday, September 11th, at 7:00 pm. You know the drill. Sign up to get on the testing list.

Powerlifting Workshop – This Saturday at 10:00 am. Perfect your squat, bench and deadlift (Even if you’re still working on the kettlebells. It’s time you met us at the bar!) Register for this workshop RIGHT HERE.

Rumor has it – Gymnastics for Strength & Conditioning Athletes and Intro & Advanced Snatch workshops coming to a MVMNT Gym near you….

In Today’s Conditioning – There’s only 2 reasons you should ever shrug your shoulders and kettlebell presses ain’t one…(ps. this is Pavel, the Godfather of Russian kettlebells. If you don’t know, now you know.)

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

Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 60%
5 x 5 at 65%

Level 2

Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
2 x 5 at 55%
3 x 5 at 65%

Level 0/1

5x
5 Double Kettlebell STRICT Press
10 Push-ups
10/10 Single Arm Rows
30 Second Downdog Hold
Rest

Conditioning

“Deep State”

12 Minutes AMRAP

Levels 2-4

16 Forward Alternating Goblet Lunges (that’s 8 per leg, NOT walking)
8/8 Push Press (single kettlebell)
8 Pull-ups

L4 – 24/18
L3 – 22/16
L2 – no rx (guys try 18-20k, women try 12-14k)

Levels 0/1

12 Forward Alternating Goblet Lunges (that’s 6 per leg, NOT walking)
6/6 Push Press (single kettlebell)
12 Ring Rows

L0/1 – can sub Bodyweight lunge if Goblet is too challenging