We’ve just completed phase two of the Plyometric cycle. This is a DELOAD week so we won’t be working on the main lifts in a structured way. We are going to do some some tough workouts with advanced gymnastics movements, some kettlebell benchmarks, and some plain old heavy metcon workouts. As always keep your ego in check, don’t cut corners on technique just for the sake of going faster or heavier, and try to have fun.

November Holiday Schedule
November 23: Gym Night at Sparkles Kennesaw! THIS Saturday, 6-10pm.
November 27: Normal Schedule
Thanksgiving Day: No classes. But we will be running the Gobble Jog!
Register here, select “Create or Join a Team” and choose “MVMNT Gym” when you get to the t-shirt page!
Race prices increase this Friday, so register soon
Black Friday: One class only @ 9:30 a.m.
November 30: Normal Schedule resumes

Warmup
0:00 – 15:00
Super Dynamic Movement
Instructor Mobility

15:00 – 30:00
Workout Specific Practice
-review points of performance
-practice progressions and regressions to find the appropriate degree of difficulty for yourself
-correct dangerous flaws

15:00 – 20:00
Pull-up technique:
Hollow body
Scap retraction
Box assist

20:00 – 25:00
Handstand Push-up/Box assisted/regular push-up technique

25:00 – 30:00
Thruster warmup
Push Press
Front Squat

Conditioning

30:00 – 55:00 (25 minute limit)

“Amber Temple”

Levels 3/4

3 Rounds

20 Pull-ups
15 Handstand Push-ups
10 Thrusters

L4 – 135/95, goal is to finish under 12 minutes
L3 – HSPU to abmat, 115/75, goal is to finish under 18 minutes

Levels 1/2

5 Rounds

12 Assisted Pull-ups
9 Push-ups (inverted/pike with feet on box if possible)
6 Thrusters

L2 – box pull-ups, box/pike push-ups, Kettlebell thrusters
L0//1 – sub ring rows for pull-ups, the rest same as L2

55:00 – 60:00

Coach’s choice stretch