Tuesday 4/24/18

Tuesday 4/24/18

LEVELED UP – Congratulations to Billy Miles crushing his level 3 test this weekend….almost coming in with a flawless 10/10performance missing the run wallball workout by 2, count em TWO, reps.

Level 1/2 Test – Next testing opportunity is Monday, May 7th, at 7 pm.

First Annual MVMNT Liftoff Save the Date– On the books for July 14th. This is an in-house lifting only competition that was a major success last year. You’ll hit the Olympic lifts first: snatch and clean & jerk followed by the powerlifts: back squat, bench press & deadlift. You’re going to be need to be Level 2 or higher. Soooooo…..get that level test in NOW to start working the barbell.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups


Lift

25 Minutes (maximum)

Levels 2-4

Work up to a 3 rep max PAUSE Bench Press

Levels 0/1

5x
5 Kettlebell Floor Press
10 Alternating Swings
30/30 seconds Side Plank
60+ seconds Rest

Conditioning

“Famicom”

Levels 2-4
21-15-19
Clean and Push Press
Box Jumps

L4 – 135/95, 24/20
L3 – 105/75, 24/20
L2 – 75/55 minimum OR 2kb Cln+PP, no rx height box

Levels 0/1
5x AFAP
9 Double KB Clean and Push Press
9 Box Jumps (OR 20 yd Broad Jump)