Thursday 12/1/16

Thursday 12/1/16

If don’t already love John Cena – Read/Watch – John Cena Shows Off His Weightlifting Skills by Hitting a 304lb Snatch from BarBend.

And here’s an okay clean. Don’t forget he’s 39 years old.

Dancing Shoes – Please PLEASE RSVP to the our big party next Saturday. (and remember, “Interested” is just a polite way of saying I’m non-committal. It’s like trying to land that super high box jump. Just COMMITT!!) This is by far the biggest MVMNT event of the year and we want each of you dressed up in your fancy holiday clothes ready to mix and mingle with AMers and PMers. Let’s make memories!!

Warmup
Dynamic Athletic Movement

Hip Mobility Series
10 Downdog Push-ups

Lift

Levels 3/4

6 Minutes E2MOM
3 Clean Pulls (with a one second pause at the top, balancing on your toes) at 125% of your Power Clean 1RM

18 Minutes E3MOM
3 Squat Clean at 85% of your most recent 3RM Front Squat

Level 2

6 Minutes E2MOM
3 Clean Pulls at 100% of your 1RM Power Clean
Pull from the floor, extend and shrug, with a one second pause at the top, balancing on your toes.

18 Minutes
Hang Squat Clean Practice
Start each rep from above the knee, keep the weight relatively light.
Work on pulling yourself under the bar rather than pulling the bar up to your shoulders.

Levels 0/1

5x
5 Heavy Swings
30 second Downdog Hold
Use a KB heavy enough that you could not swing it for 10 reps.

then,

5x
5 Kettlebell Swing + High Pull (Double KB if possible)
30 second Reverse Table Pose

Conditioning

“Margin Walker”

5x AFAP
15 Ball Slams
15 Push-ups

L4 – 25+ slamball, Hand release push-ups
L3 – 20+ slamball, hand release push-ups
L2 – regular chest to floor push-ups
L0/1 – box push-ups if necessary