Friday 11/11/16

Friday 11/11/16

HAPPY VETERAN’S DAY to all of our MVMNT Soldiers: Cope, Jeff, Brock & Steve!!!

Extra special salute to COL (P) Gaston for opening Dobbins Air Reserve to us and voluntarily teaching self-defense classes in his free time. If you’ve been missing your daily Brock dose, he returns from his trip around the world next week!! He’s pictured below in Hanoi, Vietnam just a few weeks ago.

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Shout out to Thursday’s 5pm class for sweating it out in the dark. The City of Marietta is doing some work behind the gym (please pay attention, be safe, and thank a city worker!) and the power cut out most of the afternoon.

Level 1/2 Test – Monday, November 14th, at 7pm. Last call.

Warmup
Dynamic Athletic Movement

3x (6 minutes)
Overhead Squats
5 Box Jumps

L2-4: use empty barbell (5-10 reps per set, focus on sinking deep in the hips and extending the upper back)
L0/1: use PVC pipe (5 reps, keeping heels on the floor and knees tracking the toes)

Lift

Levels 3/4

6 Minutes E2MOM
3 Clean Pulls (with a one second pause at the top, balancing on your toes) at 115% of your Power Clean 1RM

18 Minutes E3MOM
3 Squat Clean at 75% of your 3RM Front Squat from yesterday

Level 2

6 Minutes E2MOM
3 Clean Pulls at 85% of your 1RM Power Clean
Pull from the floor, extend and shrug, with a one second pause at the top, balancing on your toes.

18 Minutes
Hang Squat Clean Practice
Start each rep from above the knee, keep the weight relatively light.
Work on pulling yourself under the bar rather than pulling the bar up to your shoulders.

Levels 0/1

5x
5 Heavy Swings
30 second Downdog Hold
Use a KB heavy enough that you could not swing it for 10 reps.

5x
5 Kettlebell Swing + High Pull (Double KB if possible)
30 second Reverse Table Pose

Conditioning

“Blueprint”

Levels 3/4

10-9-8…1 Power Cleans
1-2-3…10 Ring Dips

L4 – 135/95
L3 – 115/85

Level 2

10x AFAP
5 Hang Power Cleans (95/65)
5 Box Dips

Levels 0/1

10x AFAP
5 Double Kettlebell Cleans
5 Box Dips