Friday 2/3/17

Friday 2/3/17

Going out with a bang! – Fun workout with all of Bethany & Jason’s favorite movements with pllllllllenty of time to go to work on it. Shout out to everyone getting after it today but can’t join us tonight. For everyone else, we’re looking forward to a huge group for the 6pm class. Afterwards, we’re going to send Bethany and Jason off to Miami in the most Marietta way possible….with their first visit to McCracken’s EVER. Plenty of us will probably walk to the Square and you’re welcome hit the pavement with us. However you get there, meet us on the non-smoking side for some Irish eats and a frosty beverage. (Feel free to prepare your toasts today. I might ask you to say a few kind words.)

Dear Bethany,

Thank you. Thank you for bringing an excitement and energy to the gym that will never be replaced. Thank you for stepping up to the plate to take on the hardest job of all: Mario and me. Thank you for helping me through a very difficult time in my life when finding any positivity was nearly impossible. Thank you for bending over backwards to take care of each of our members with the utmost professionalism yet kind customer service. Thank you for listening and coaching and collaborating and motivating and thinking outside the box both on the platform and through five hour long weekend meetings at Cool Beans. Thank you for letting Jason play Santa Claus and letting us all play with Peyton and hangout with your little sis. Thank you for being one of the most reliable, genuine and strongest people this gym has ever had the pleasure of working with.  And most of all, thank you for letting us call you family.

Jason & Bethany, you will be truly missed. We have no doubt that you will flourish in your next chapter and continue making the lives around you brighter.

On behalf of Mario, your MVMNT Family and fellow coaches, our sincerest thanks and congratulations.

All the best this world has to offer,
Ivy

Warmup
Jump Rope 3 Minutes
Hip Mobility
Downdog Push-ups

Skill
15 Minutes
All Levels
Barbell Snatch Progression

Hold the barbell with a snatch-width hook grip.

Dip + Shrug
Dip + High Pull
Dip + High Pull + Footwork transition

Overhead Squat
Behind the neck Jerk
Snatch Balance
Drop Snatch

Tall Power Snatch
Above the Knee Power Snatch
Power Snatch (from the Floor)

L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc

Levels 2-4 practice full Squat Snatches after going through the progression a couple of times.

Conditioning

“Tharps”

20 Minutes AMRAP

Levels 2-4

50 Double Unders
5 Squat Snatches
100 yd Run (to the first telephone pole on the way up to Sessions)
10 Hang Power Cleans
15 Bar Facing Burpees

L4 – 115/85
L3- 95/65
L2 – 75/55, regular burpees

The goal is 5 rounds in 20 minutes!

Levels 0/1

120 Single Unders
3/3 Sandbag Clean and Squat
100 yd Run
15 Swings
10 Burpees