From the archives and a MVMNT Gym favorite in the S&C world, Rob Shaul from Mountain Athlete…

Sorry, no daisy chain available.

Admission to the party – Bring your gently used coats to our holiday party this Saturday. Want to donate but can’t make it to the party? Just give your donation to any MVMNT team member. One Warm Coat is in need of all types and sizes. Your donation with go directly to Marietta community members in need. Tax receipts will be available.

Mmmmm Tasty – Can’t decide what to bring to the party? Checkout 27 Awesomely Delicious Paleo Appetizers from paleogrubs.com. Something wrapped in bacon?? Yes, we’ll eat it.

Get your RSVP on right here.

Warmup
Dynamic Athletic Movement
Hip Mobility Series

Kettlebell Warmup: 3x
5/5 Halos
10 Alternating Swings
40 Yd Bottom-up Walk R/L
5 Pause Goblet Squats (3 second descent, 3 second hold at the bottom)
5 Downdog Push-ups

Lift

Levels 2-4

E2MOM 12 Minutes (6 sets)
3 Power Clean and Jerk/Push Press

L3/4 – 60-70% of 1RM, practice weight
L2 – Hang Power Clean and Push Press, should be AT LEAST 10# lighter than you’ve been lifting this cycle

Levels 0/1

E2MOM 12 Minutes (6 sets)
5 Kettlebell Clean and Push Press (Single or Double KB)
5 Broad Jumps

Conditioning

“Babylon Drifter”

Partner Workout, each team gets one sandbag.
Both teammates must complete the following AFAP:
5x
5 Sandbag Getups R/L (10 reps per round)
10 Burpees

Both teammates should work simultaneously, but the exercises must be done in the prescribed rep scheme (switch exercises every 10 reps–so one person cannot just do 50 burpees in a row and then chip away at the getups).

L3/4 – AS HEAVY AS POSSIBLE
L2 – use whatever weight you can manage
L0/1 – can substitute 2 “naked getups” per side – balancing a shoe on your fist, working on getup technique without weight