Congratulations to our new Level 2’s – Stephanie, Hannah, Heather, and Wade (#TeamCooney). Remember, all newly minted level 2s will need to sign up for our Basic Barbell course to get on the platform and start using the barbell. The information in this 2 hour course will last you throughout your gym career! We have one this Saturday, May 11 from 10:30-12:30 p.m. Sign up here! Use MEMBER50 for the discount code.
Pure Strength is on the schedule and runs on Monday/Thursday nights fro 7 to 9 p.m. RSVP for this class just like any of your other MVMNT classes. Get swole for the summer!
What I’m Reading: Mentors Are Good. Coaches Are Better. (via LinkedIn). The article focuses on the business world, but I definitely found some words of wisdom that apply to that fitness life.
I’ve come to believe that coaching might be even more essential than mentoring to our careers and our teams. Whereas mentors dole out words of wisdom, coaches roll up their sleeves and get their hands dirty. They don’t just believe in our potential; they get in the arena to help us realize our potential. They hold up a mirror so we can see our blind spots and they hold us accountable for working through our sore spots. They take responsibility for making us better without taking credit for our accomplishments.
So thank you Kristy, Cathy, John, and Mario for all you do!
Warmup
0:00 – 15:00
Run to Sessions 2x
Instructor Mobility
15:00 – 25:00
Kettlebell/Dumbbell Snatch Technique review
25:00 – 30:00
Workout Prep
Conditioning
30:00 – 60:00
“Plastipella”
Levels 2-4
5x E6MOM
**4:00 work/2:00 rest**
You should be able to complete this amount of work in the allotted time but if you cannot, reduce reps as necessary to complete the work in under 4:00 (drop down to 5-6 reps of each movement).
Right Hand
8 Kettlebell Snatches
8 Rack Forward Lunges
Left Hand
8 Kettlebell Snatches
8 Rack Forward Lunges
Run 200
8 Pull-ups
Rest
L4 – 24/18, C2B pullups
L3 – 22/16, at least 1 C2B per set
L2 – no Rx, use bands if necessary
Level 1
5x E6MOM
**4:00 work/2:00 rest**
Level 1 will complete snatches on both arms before moving to lunges.
6/6 Kettlebell OR Dumbbell Snatches
6/6 Single Arm Rack Forward Lunges
Run 200
12 Ring Rows
Rest