Wednesday 6/12/19

Wednesday 6/12/19

Summer Contest: Wear your favorite MVMNT shirt on vacation, snag a picture of it, post it on social media (be sure to tag us) and we’ll pick one person to get a sweet prize!

What I’m Reading: Opinion – Smash the Wellness Industry (NYTimes)

I called this poisonous relationship between a body I was indoctrinated to hate and food I had been taught to fear “wellness.” This was before I could recognize wellness culture for what it was — a dangerous con that seduces smart women with pseudoscientific claims of increasing energy, reducing inflammation, lowering the risk of cancer and healing skin, gut and fertility problems. But at its core, “wellness” is about weight loss.

Warmup
0:00 – 12:00
Super Dynamic Warmup
Instructor Mobility

12:00 – 20:00
Bench Prep:
Lat/Tricep Activation Drills
Floor Press
Technique review
Warmup sets

Strength
15 minutes E3MOM (20:00 – 35:00)

TEMPO BENCH PRESS: 42X1
Spend FOUR seconds lowering down to the Sternum, hold for TWO seconds with the bar touching your chest, EXPLODE up to lockout as fast as you can, ONE second reset at the top. PERFORM EACH REP AT PRECISELY THIS TEMPO or you will have to go down in weight.

Levels 2-4

5 Bench Press

L4 – 165/95#*
L3 – 145/75#*
L2 – 125/55#*

*IF THE LAST WEEK’S PRESCRIBED LOAD WAS COMFORTABLE, INCREASE BY 5-10# THIS WEEK*

Level 1

5 Double Kettlebell Floor Press

As always these are suggested weights. Tempo training should make light weights feel much heavier. Remember the purpose of this training is to see how perfectly you can maintain form throughout the entire range of motion of the lift; this is not limit-strength training.

35:00 – 45:00

Technique practice:
Scap retraction, hanging scap retraction
Bent Leg Ring Row to Chin-up Hold (all levels will practice this movement)
Plank to Down-dog
Toe-touch Push-ups

45:00 – 60:00

5x E3MOM

Level 2-4

Strict Pull-ups
Toe-Touch Push-ups
Rest

L4 – 10 pull-ups, 16 push-ups
L3 – 8, 14
L2 – 6, 12

Level 1

10 Toe-Touch Push-ups (use perfect form every rep!)
5 Bent Leg Ring Row to Chin-up hold
Rest

Bonus
If you’re planning to train tomorrow, you shouldn’t do this part of the workout.
(after class, may be done at home if you want)
Swings – sets of 20 reps: 5 minutes or 200 reps, whichever comes first

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