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.
Dynamic Athletic Movement
10 Downdog Pushups
25 Minutes (maximum)
Work up to a 3 rep max PAUSE Bench Press
5 Kettlebell Floor Press
10 Alternating Swings
30/30 seconds Side Plank
60+ seconds Rest
Clean and Push Press
L4 – 135/95, 24/20
L3 – 105/75, 24/20
L2 – 75/55 minimum OR 2kb Cln+PP, no rx height box
9 Double KB Clean and Push Press
9 Box Jumps (OR 20 yd Broad Jump)