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Wednesday 7/5/17

Many thanks to everyone that came out to the park yesterday! It’s always fun to switch things up a little.

Read – The New Science of Exercise from The New York Times.

The trouble is only 20% of Americans get the recommended 150 minutes of strength and cardiovascular physical activity per week, more than half of all baby boomers report doing no exercise whatsoever, and 80.2 million Americans over age 6 are entirely inactive.

MVMNT Liftoff – We are 10 days out. It’s time to get off the fence and get signed up. If you are available to volunteer, please email

Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups


Levels 2-4
(approximately 35-40 minutes)

Power Jerk Progression:
Footwork – dip and jump to power position
Behind the neck Power Jerk
Power Jerk


Split Jerk Progression:
Footwork – dip and jump to split position
Behind the neck Split Jerk
Split Jerk

10 Minutes E2MOM:
5 x 3
Push Press
Start at 70% and increase weight each set (try to end up 5-10# heavier than last week)

10 Minutes E2MOM:
5 x 2
Sets across, use the same weight you finished with for the Push Press.

15 Minutes:
5 x 3
Overhead Squat
Sets across, 5% heavier than last week (or 85% of Squat Snatch 1RM)

Levels 0/1
(30 Minutes)

5 Double Kettlebell Seated Press
5 Pull-ups (partner or band assisted — try not to use ring rows if possible)
5 Double Kettlebell Clean and Push Press
10 Alternating Kettlebell Swings
30 Seconds Plank Shoulder Taps (try to get 50+ taps)

Levels 0/1 will most likely be ready to start conditioning before the upper levels are finished lifting.
The clock will be running after they begin so Levels 2-4 may start the Swing EMOM individually as soon as they finish the lifts.

Levels 2-4
10 Minutes EMOM
15 Swings

Levels 0/1
10 Minutes AMRAP
Use the same slam ball for all 3 exercises.

5 Med Ball Jump Squats
10 Med Ball Sit-ups (reach the ball up over your head as you sit up)
15 Ball Slams