POP UP EVENT!

Join us Friday night at 6 pm for a farewell workout with Bethany and Jason. Afterwards, we’ll head out for some post-sweat fuel. We want as many people as possible to workout at 6 even if you will be skipping the grub.

If you want in on the after party, PLZ RSVP ASAP to ivy@mvmntgym.com or text me at 918.346.8253.

Hype video alert!!

You are Level 2 going on Level 3 – Everyday I come to the gym, I hear the name of someone else taking the Level 3 test and I get all tingly inside. Rumor has it, there’s a Level 3 practice test going down on Sunday…..ie. if you aren’t sure or have tried and failed, you need to come do the conditioning. I promise you will be more successful with a group than trying to fly solo and calling it quits after two rounds.

Think about how you think about the Open. You strategically plan and calculate and try to tackle whatever flaw might exist in your game each week. You do some practice rounds. Heck, you might even do the whole workout, not be thrilled with your score and then redo the whole thing. Why go to those great lengths for the Open that doesn’t mean a whole lot in terms of your lifetime of training but not for the level test which determines your personal progress long after the Open is over??

If there’s one thing you walk away with from MVMNT, it’s that only perfect practice makes perfect. Choosing to perform each rep like you suddenly will in the Open or during a level test in your everyday gym routine will put you at the top of your own personal leaderboard. The point in all of this?? Come practice a few minutes of wall balls and running on Sunday so that, come February 11th, you’re one and done. Happy testing!

Warmup
Run to Sessions
Hip Mobility
Downdog Push-ups

Skill
15 Minutes
All Levels
Barbell Snatch Progression

Hold the barbell with a snatch-width hook grip.

Dip + Shrug
Dip + High Pull
Dip + High Pull + Footwork transition

Overhead Squat
Behind the neck Jerk
Snatch Balance
Drop Snatch

Tall Power Snatch
Above the Knee Power Snatch
Power Snatch (from the Floor)

L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc

Conditioning

“Roxanne Roxanne”

Levels 2-4

25 Minutes E5MOM (5 Rounds)
20 Swings
10 Burpee Box Jumps
200 yd Run

If you don’t finish in under 3 minutes, add 25 Air Squats to your round as penalty for slacking.

L4 – 32/24, 24/20 inch box
L3 – 28/22, 24/20 box
L2 – no rx weight, 20/16 box

Levels 0/1

4 Rounds AFAP
400 yd Run
15 Swings
15 Burpees