Form + Function Workshop – This Saturday starting at 10 am. Cost is only $20. You’ll spend an hour on each of the powerlifts: squat, bench & deadlift refining positions, learning commands and understanding warmup and attempt selection. Everyone will walk away with better lifts guaranteed. Open to members & non-members.

We’re deloading the lifts this week before the start of the next 4-week cycle. All reps should be PERFECT. Treat each set like you’re being filmed for a technique demonstration video. The percentages specified should not be challenging for this rep scheme, so work on mindfulness as you train. Direct your attention toward the proper range of motion, muscle synchronization, and breath control during every single rep on the platform.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups

Lift
30 Minutes

Levels 2-4 will all run through the Clean Progression together as a group and then continue on their own for the lifts.
Levels 0/1 will go right to the Kettlebell Squat circuit after the warmup.

Levels 3/4
Clean Progression

Then,
5 x 2
Clean Pull + Power Clean + Hang Squat Clean + Front Squat 70% of 1RM Squat Clean

Then,
3 x 5
Back Squat Deload – 65/70/75%
Rest 3 minutes between sets.

Level 2
Clean Progression

3 x 3
Clean Pull (floor) + Hang Power Cleans (knee) 70% of 1RM Power Clean

Then,
3 x 5
Back Squat Deload – 65/70/75%
Rest 3 minutes between sets.

Levels 0/1

6x
8 Double Kettlebell Squats
10 Ring Rows
5 Jump Squats (use half the weight of your 2KB squat)
30 seconds Hollow Hold (you can break it into mini holds, 3×10 seconds if necessary, but get all 30 seconds before moving on)
30 seconds Arch Hold (superman)
60 seconds Rest
***If you finish 6 sets and the other Levels are still working, ask the coach to help you with a skill–handstand hold, pull-ups, Turkish Get-up, etc.*** However if you are finishing ten minutes early, you’re probably going too light or not giving maximum effort on the exercises. Don’t rush from one exercise to the next, take your time and recover so you can give each rep everything you’ve got.

Conditioning

“Dope on Plastic”

(compare to 3/21/17)

Levels 2-4

5 Rounds AFAP

Right Hand
8 Kettlebell Snatches
8 Rack Lunges
Left Hand
8 Kettlebell Snatches
8 Rack Lunges
8 Pull-ups

L4 – 24/18, C2B
L3 – 22/16, at least 1 C2B per set
L2 – no Rx, use bands if necessary

Levels 0/1

5 Rounds AFAP

Right Hand
5 Kettlebell Snatches
5 Rack Lunges
Left Hand
5 Kettlebell Snatches
5 Rack Lunges
10 Ring Rows

L0/1 – if your snatch technique isn’t great, substitute clean and push press