Monday 4/18/16

Monday 4/18/16

Many thanks to all the Ladies that turned out but refused to turn down Saturday night!! Everyone had a blast. Be on the lookout for the next Ladies Night In!

Kicking Myself: I forgot to bring my heavy whipping cream to work this morning. Fat is so satiating and is typically a big part of any athlete’s diet. If you’re going to include dairy in your diet, fully educate yourself and do it for the right reasons. 

Trivia Night: We need a headcount ASAP. If we don’t have enough people interested in particpating by the end of the day, we’re probably going to pull the plug. Comment below or email ivy@mvmntgym.com to RSVP. 

Level 1/2 Test: Monday, May 2nd at 7 pm

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Down dog Push-ups

Levels 2-4
3 x 10
Overhead Squats

Levels 0/1
3 x 10
Face the Wall Squats (and/or other Squat Therapy drills)

Lift
Levels 2-4

5 – 5 – 5+
Squat (60-70-80%)

Add 10# to each work set from last week. If you didn’t squat last week, stick with the percentages above.

Levels 0/1

8 x 6
Double Kettlebell Squat

Conditioning

4 Minutes: 
Tabata Front Squats

4 Minutes:
AMRAP Toes to Bar

4 Minutes: 
Tabata Air Squats  

L4 – 95/65
L3 – 75/45
L2 – Goblet Squat 24/16, Hanging Knee Tuck
L0/1 – Goblet Squat, V-ups