Wednesday 5/24/17

Wednesday 5/24/17

Better Know a Weightlifter – Mattie Rogers

Protein & Carbs. Carbs & Protein – Need to place an order?? It’s going in soon. Email ivy@mvmntgym.com with what you need. Anyone else out there doing RP or considering it? We’d love to connect everyone in a support group. Just let Ivy know.

Memorial Day Murph – Monday, May 29th, at 9 am. Sign up is available now. This is a free class open to all MVMNT members. We expect a big BIG crowd. Events like this are what connect and grow us as athletes and a community. All other classes are cancelled this day.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups


Lift

30 Minutes

Levels 2-4 will all work on Split Jerk technique with PVC/Empty barbell together.
Levels 0/1 will go right to the Kettlebell Floor Press circuit after the warmup.

Levels 3/4
Split Jerk drills
-Footwork only
-Head/arm movement (push press pattern)

Then,
5 x 2
Power Clean and Split Jerk at 70% of Push Press

Then,
3 x 3
Bench Press 85% of 1RM (if you don’t have a recent 1RM, your heavy triple from 2 weeks ago should be about 85%)
Rest 3 minutes between sets.

Level 2
Clean Progression

5 x 2
Hang Power Cleans and Split Jerk at 70% of Push Press

Then,
5 x 3
Work up to a heavy triple Bench Press.
Rest 3 minutes between sets.

Levels 0/1

6x
5 Double Kettlebell Floor Press
10/10 Step Ups
5 Pull-ups (use bands or practice hanging scapular retractions)
30/30 Side Plank
60 seconds Rest

***If you finish 6 sets and the other Levels are still working, ask the coach to help you with a skill–handstand hold, , Turkish Get-up, etc.*** However if you are finishing ten minutes early, you’re probably going too light or not giving maximum effort on the exercises. Don’t rush from one exercise to the next, take your time and recover so you can give each rep everything you’ve got.

Conditioning

All Levels
12 Minutes AMRAP
15 Ball Slams
15 Swings
15 Butterfly Situps