Thursday 5/11/17

Thursday 5/11/17

Saturday in the Park – Looking forward to a big group in the park on Saturday!! We’ll meet in the parking lot by the playground which right between Cobb Gymnastics and the tennis courts. Be sure to bring water and wear sun screen. Shirts optional.

MVMNT Liftoff – July 15th. Test your Olympic lifts, Powerlifts, or Both! We’ll need Level 0/1 volunteers to keep score, change plates, watch the clock, etc. Plan for 8 am weigh-ins and lifting to start at 9 am.

Warmup
Speed Ladder
Hip Mobility
10 Downdog Push-ups

5-10 minutes
Barbell Clean Progression
L2-4 with empty bar
L0/1 with PVC pipe

Conditioning

“Zero Dawn”

30 Minutes AMRAP

Levels 2-4

Partner Complex: alternate rounds with your partner

5 Clean Pulls (from the floor)
5 Hang Power Cleans
5 Front Squats
5 Box Jumps
5 Burpees
40 yd Farmer Walk (out to the telephone pole and back)

The barbell movements are to be performed as an unbroken complex, back to back without putting the bar down, then immediately move to box jumps and then to the pull-up rig to do the burpees. The farmer walk should begin inside the gym, past the front desk (not right in front of the door). When the first person returns and sets the kettlebells down from the farmer walk, the second teammate can begin the complex. L3/4 should easily complete more than 10 rounds (5+ rounds per partner).

L4 – 155/115, 30″/24″ box, perform burpees with jump to touch the top bar of the pull-up rig, farmer walk 2×32/2×24
L3 – 135/95, 30″/24″ box, perform burpees as for L4, farmer walk 2×24/2×20
L2 – 75/55 or heavier depending on ability (but not over 135/95), 24/20 box, regular burpees, no Rx farmer walk weight
(OR you can do the L1 kettlebell complex instead)

Score: Levels 3 and 4 post total number of rounds completed by your team if Rx ONLY.

Level 0/1

Double Kettlebell Complex: alternate rounds with a partner

5 Swings
5 Cleans
5 Squats
5 Burpees
40 yd Farmer Walk (out to the telephone pole and back)

L0/1 – If necessary, do single KB (complete the reps for all three exercises on one side, then switch and do the other side, then burpees)