Tuesday 5/1/18

Tuesday 5/1/18

Youth Performance Camp – Spots are filling up!! Get your teen athlete signed up to gain strength, agility and power with THE Mario Carlomagno. 2nd tier pricing ends soon.

Level 1/2 Test – Next Monday, May 7th @ 7 pm. Get signed up and show THE Mario Carlomagno how far you’ve come.

First Annual MVMNT Liftoff – July 14th this competition is going down and prep has started. You’ll test 5 lifts: snatch, clean & jerk, back squat, bench, and deadlift. Scores will be calculated using formulas that create an equal playing field regardless of height, weight, age, etc. If you’re Level 2 or higher, get involved! Lift, volunteer, judge, BE THERE. Meet up on the Square afterwards?? We think YES.

Warmup
Run to Sessions
Hip Mobility Series
10 Downdog Pushups

10 Minutes:
Levels 2-4
Barbell Clean and Jerk Progression/Practice

Levels 0/1
Kettlebell Warmup: 3x
5/5 Halos
1/1 Turkish Getup
10 Swings

Skill
10 Minutes:
Kettlebell Snatch Technique Practice

3x
5/5 One Arm Swing
3x
5/5 One Arm High Pull
3x
5/5 Snatch (or Half-Snatch if the drop from overhead is too much)

Conditioning

“Zui Quan”

Levels 2-4
24 Minutes E4MOM (6 rounds)
X Burpees
8/8 KB Snatches
200 yd Run

L4 – 24/18, 15 Burpees
L3 – 22/16, 12 Burpees
L2 – sub 1-arm swings if you can’t snatch, 10 Burpees

Each round should be close to as fast as possible. You should have about 45-60 seconds rest each interval.

Levels 0/1
24 Minutes
200 yd Run
10 KB Swings
10 Burpees
Rest 60 seconds