Wednesday 4/18/18

Wednesday 4/18/18

Beyond Powerlifting – Please join us in welcoming Dave and Vanessa as the newest small business owners to Marietta Square!! We are incredibly proud of the both of them (and Rosalie!) and wish them all the success in the world!

“Cute knee highs!” – Deadlift day is almost here and then next cycle…(!!!)…make sure those shins are covered. Our barbells don’t want your DNA. Coaches don’t want your DNA. And, while we do want you to share equipment nicely, no fellow MVMNT member wants to share your DNA.

“But Coach, the barbell never touches my shins…” – Well, then, you’re doing it wrong. The barbell should never break contact with your body during a deadlift. Otherwise, you’re compromising the safety of your back and your gains.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups
10 Alternating Turkish Getups

Practice movements from today’s circuits.

Strength
All levels will be doing two 12 minute strength circuits. There is a 3 minute transition period between the two circuits. The clock will remain running the entire time (so 0:00-12:00 is the first circuit, and 15:00-27:00 is the second circuit). There may be as many as three people training on the same bar. If so, stagger start times by a minute: I want everyone doing the circuits in exactly the order written.

Start each exercise at the top of the minute, working for 30-45 seconds (Level 0 no more than 30 seconds). The goal is to get 12-15 quality reps of each movement. If the kettlebell movements are too easy/hard, adjust the weight accordingly.

Levels 2-4

A. 3 Sets
Barbell Bench Press
Right Hand Kettlebell Snatch
Left Hand Kettlebell Snatch
Crab Kicks

B. 3 Sets
Right Leg Russian Step-up
Left Leg Russian Step-up
Right Hand Row
Left Hand Row

L4 – 135/95, 24/18k for Snatch, Step-up, Row
L3 – 115/75, 20/16k for Snatch, Step-up, Row
L2 – 95/65, no rx for kb exercises

Levels 0/1

A. 3 Sets
Kettlebell Floor Press
Right Hand Kettlebell Snatch (or swing)
Left Hand Kettlebell Snatch
Crab Kicks

B. 3 Sets
Right Leg Russian Step-up
Left Leg Russian Step-up
Right Hand Row
Left Hand Row

L0/1 – sub one hand swing for snatches if necessary, sub reverse table for crab kicks if necessary

Conditioning
3 Rounds, each round as fast as possible (10 minute limit)
40 yard Sled Push
50 Mountain Climbers
Rest at least 90 seconds between rounds