Monday 3/18/19
Processed with VSCO with av4 preset

Monday 3/18/19

New training cycle starts today! This one is basically Phase 2 of the last program. We are switching to 3 sets of 10 reps for the main lifts (E4MOM, instead of E3MOM)–a little easier in terms of rest, but the extra reps should make up for that. We’ve got some new conditioning workouts, short and sweet, on squat and deadlift days; and a couple of new long bodyweight conditioning workouts to challenge your stamina and tenacity. As always your number one focus should be performing the best quality reps of whatever exercise we’re working on, rather than just trying to go heavier or faster for the sake of competition (with yourself or anyone). Trust me, no one else really cares about how you did in a workout; but it matters to your body if your technique was sloppy or you tried to lift more weight than you can safely manage.

How do you track your strength training progress? So, you’re strength training. Gooooo you! It’s one of the most vital parts of a great workout and exercise routine. We lose muscle as we age, so lifting weights can help stave off this drop in strength. More muscle also means higher metabolism (which helps you burn fat!). So to ensure you’re getting the most from your workouts, it’s helpful to know when you’re ready to add more weight. You can do this by tracking your progress. Here are a few suggestions:
Keep a workout journal and track the weight lifted by reps!
Check your body composition Simply weighing yourself or checking your BMI might not show all the positive benefits you’re body is going through. Try an electric conductivity tester, DEXA scanning, or hydrostatic testing can really help you understand your body fat to muscle ratio.
Check yourself out in the mirror Your arms, legs and shoulders tend to lean out quicker than other parts of your body. When you see yourself every day, you might not notice the changes. So taking a picture a few weeks apart can help you notice small visual changes.
Use a tape measure Use a fabric tape measure to record circumference measurements around different parts of your body (namely your shoulders, chest, waist, hips, legs, and arms). Repeat the measurements every four to six weeks to gauge your progress and see how your body is—or isn’t—changing.
Manage by the facts! 

Savage Race – Let us know if you want to join us for the Savage Race 🏃‍♂️ Currently it’s $128 with fees, etc. but email Guido ( and we can get the group rate for $112 per participant! The race is on Saturday 3/30 in Dallas, GA (so close!). Tomorrow is the last day we’re taking names so let us know asap.

Krav Workshop – Next Saturday is our last Krav Workshop for awhile. So if you’ve missed the previous ones, this is your chance! It is $20 with the code MVMNT15 and you can register here. You will be kicking & punching pads and feeling like an all-around badass. Hope to see you there!

Level 1/2 Test is coming up – 4/2 at 6:30pm. Levels and their respective skills are located here. Remember, you can miss two skills and still level up ⬆⬆⬆

0:00 – 10:00
Jump Rope/Quick Feet 3 minutes
Instructor Mobility

30 minutes (15:00 – 45:00)

A. 15:00 – 27:00
3x E4MOM

Level 4

10 Bench Press at 185/135#
12 Flip Curls
10/10 Sotts Concentration Curls

Level 3

10 Bench Press at 165/105#
12 Flip Curls
10/10 Sotts Concentration Curls

Level 2

10 Bench Press at 135/80# (Or sub double kettlebell floor press)
12 Flip Curls
10/10 Sotts Concentration Curls

Level 1

10 Double Kettlebell Floor Press
12 Flip Curls
10/10 Sotts Concentration Curls

B. 30:00 – 42:00
4x E3MOM

All Levels

8 Strict Chin-ups (use a box when necessary)
10 Dips

48:00 – 60:00

Levels 2-4
1/1 Pressing Getup (Press 3 reps at each transition point)
12 Hanging Leg Raises

Level 1
3/3 Turkish Getups
12 Strict Hanging Leg Raises/Knee Tucks