Wednesday 11/23/16

Wednesday 11/23/16

Good luck to all you Gobble Joggers!!

To everyone planning to join us for the 9am workout, if you live nearby, walking is your best bet. If you have to drive, usually there are lanes open during the 10k and they open it up between the 10k & 5k. Give yourself plenty of time to deal with traffic.

You didn’t hear this from me…but, if you need to park at Firehouse Subs….well, you won’t be towed. We may or may not have done it in the past.

If we don’t see you tomorrow, the entire MVMNT Team wishes your family a Happy Thanksgiving!!

Black Friday – 10am class only

Warmup
Dynamic Athletic Movement

3x (6 minutes)
Overhead Squats
5 Box Jumps

L2-4: use empty barbell (5-10 reps per set, focus on sinking deep in the hips and extending the upper back)
L0/1: use PVC pipe (5 reps, keeping heels on the floor and knees tracking the toes)

Lift

Levels 3/4

10 Minutes E2MOM
6 Romanian Deadlifts (light enough that you don’t round your back at all)

Then,

Take 20 Minutes to work up to a heavy triple Front Squat (5-8 sets).

Level 2

Same as above–10 Minutes E2MOM
6 Romanian Deadlifts (light enough that you don’t round your back at all)

5x
3 Front Squats at 5-10# more than last week (or about 55% of your Back Squat 1RM)

Levels 0/1

3x
5/5 Single Leg Deadlifts R/L

5x
5 Kettlebell Pause Squats (Goblet or Double KB)
Hold each rep at the bottom for 3 seconds (1-1000, 2-1000, 3-1000)

Conditioning

“Latest Disgrace”

All Levels

5x AFAP
20 Ball Slams
Run 200 yd

L4 – 25# or heavier