Happy Birthday, United States Army! There’s only one way to cut a cake and that’s with a bayonet. 

Better know a Weightlifter: Kendrick Farris, 30 years old, from Shreveport, LA, and representing USA in Rio. 

Bring your BFF to workout with you on the house this Saturday at 9:30 am.

So hot in here: As the temps goes up (way up), the gym gets a little uncomfortable. First, it’s good for us to deal with less than ideal circumstances. It makes us more functional humans (and if Baby Rosalie can do it, well….). You’ll be alright.

Second, and more importantly, drink water and recover. It can take a minute to used to being in the gym and trying to go as fast as possible during the conditioning when it’s 100 degrees out. Now, more than ever, be sure your body is ready to be in the gym. Take your supps and hydrate ahead of time and continuing doing so when you get here. You may find that you need to rest a little more than normal and that’s okay. We’d rather your time be a little slower than have you passed out on the floor. And please be cognizant of others, particularly the newbs. If someone looks like they’re about to go down please the coach know.

Finally, and most importantly, clean up yo sweat! Note that having a towel is on the REQUIRED items list on the members tab. You haven’t read the rules before? Stop what you’re doing immediately and read this ASAP. Clean up after yourself and be prepared for your hands to rip more often during the summer. If you do rip, YOU are required to use an antibacterial wipe on all equipment that comes into contact with your blood. Not only will you help keep the gym clean by having a towel, you can dry your hands during a workout which reduces friction which reduces callus tears. Wins all round. 

Warmup
Jump Rope 3 Minutes
Hip Mobility Series

Power Clean Progression
L3/4 – Barbell
L0-2 – PVC

Lift

3 – 3 – 3 – 3 – 3
Power Clean

Work up to a heavy triple.

Level 2
Light weight Hang Power Clean Practice

Levels 0/1
10 x 10
Heavy Kettlebell Swings

After the Cleans:

Levels 2-4
3 x 3
Back Squat (sets across at 80% 1RM)

Levels 0/1
5 x 5
Kettlebell Squats

Conditioning

“Archers, Ready!”

Levels 3/4
8 Minutes AMRAP
10 Push-ups
15 Kettlebell Swings

Levels 0-2
Box assisted Push-ups if necessary

Log your strength and conditioning work on Beyond the Whiteboard. Don’t have an account? Email ivy@mvmntgym.com to make your request.