Dobbins Day: T-minus 48 hours
Who: You. Your friends. Your fam.
When: Saturday, September 24th at 9:30 am
Where: Clay National Guard Center/Lockheed Martin Gate at Atlanta Road & George McMillian Drive (under the overpass)
What to bring: Identification, Burger money, Change of clothes & body wash (There are full locker rooms available if you choose to freshen up. Personally, I like the smell of hard work and will go straight from the gym to the block party. But you do you.), and good ole grit and determination.
How to be a part of the fun: Sign up in Mind Body or email ivy@mvmntgym.com with the names of the people in your group.
After party: The Shops at Belmont at the corner of Windy Hill & Atlanta Road.
***We hope you’ll make plans to join us for a workout or a free King of Pops at the after party or both. MVMNT Gym has been granted special permission to take advantage of our local National Guard base.
There will be Soldiers volunteering that morning just for us. Show them what a strong community we have built together by showing up.
Please be respectful to the gate guards. Be sure to thank any volunteer Soldiers helping with this event for their service.
SIGN UP!
YOU MUST RSVP FOR SATURDAY.
(Whether you are for sure coming or just thinking maybe, I might, not sure, put your name on the list. PUT YOUR NAME ON THE LIST.)
SIGN UP!
Happy Birthday to the voice of PrettyStrong Powerlifting, Dave Bell!!
Warmup
Jump Rope 3 Minutes
10 Minutes
10 yd Downdog Walk
10 yd Lateral Ape Walk
Lift
Levels 3/4
21 Minutes E3MOM (7 sets)
3 Strict Press
Increase weight each set.
Level 2
5x
5 Strict Press at 70% (calculate from most recent 1RM)
Rest 30 seconds
10/10 KB 1-Arm Rows
Levels 0/1
5x
5 Kettlebell Press (Double KB)
Rest 30 seconds
10 Ring Rows
Rest 60 seconds
Conditioning
“Domino Effect”
Levels 2-4
5 Minutes AMRAP
3 Power Cleans
5 Burpees
7 Double Kettlebell Thrusters
REST 2 Minutes and REPEAT
L4 – 155/125, 2×24/16
L3 – 135/95, 2×22/14
L2 – 95/65, no Rx KB weight
Levels 0/1
12 Minutes AMRAP
10 Alternating 1-Arm Swings
5 Burpees
5/5 1-Arm Kettlebell Thrusters