I
I believe
I believe that
I believe that we
I believe that we will
I believe that we will win.

**July 4th: One class only at 10am. All CF, KB, and Strength classes are cancelled.**

Starting to wonder about the MVMNT standards for level testing? Props to the 6pm class last night who all stayed after class and asked for guidance on the push up. If you take a look through the level testing requirements, the push up shows up at the top of the list multiple times. The push up is a demonstration of your shoulder and spinal stability, ability to maintain a hollow position and create external rotation torque. We keep a copy of Kelly Starrett’s Becoming a Supple Leopard on the front desk. Flip through to about page 20 and read the standards and common faults for the push up. You’ll need to perform the push up and ring push up to these standards during testing. You can check out a video of KStar and Carl Paoli breaking down the elbow and shoulder mechanics here.

Basic Push up.

Basic Push up from the front.

Warmup
Speed Ladder

4 Sets
5 Pull-ups
10 Push-ups
15 Air Squats

Lift
5 x 2
Power Clean (@ 85%)

5 x 3
Behind the Neck Power Jerk (@ 75% of push press max)

4 x 5
Push Press (@ 80%)