Please welcome Clay into the MVMNT community! 

Looked like we got a couple most of you yesterday! Yesterday’s workout included deadlifts….and well, most of you were caught with your socks off. Remember, whether in the strength training or conditioning, your shins are required to be covered when deadlifts are prescribed. We see more shins get damaged during conditioning than in a 3×3 set. (I’m walking proof. Hey, it was a long time ago and now socks aren’t even enough protection.) Get right next time.

Intro to the Barbell is this Saturday at 10:30 am. This is your opportunity to refine your positioning in the deadlift, squat and press. Unless you’re a world class powerlifter (ie your name is Becci Holcolm), we highly recommend you take advantage of this free class. There are levels 1-3 tests coming up very soon. This is your chance to prep. Sign up is available now on Mind Body.

Two more days to get your free shirt when you register for the Tactical Strength Challenge. Everyone should compete in this nationwide test of strength and endurance. There are pretty stellar prize packs awarded to the top finishers in each category. To give you some perspective, the majority of the staff are doing it. (So you know it’s good.) This is your chance to try to beat us on our own turf. Good luck…..

Register for the Tactical Strength Challenge.

Warmup

Run to Sessions

Skill

Level 4
25 Weighted Pull-ups
75 Push-ups
120 second L-sit
100 Wall Balls

Level 3
20 Weighted Pull-ups
60 Pushups
100 second L-sit
75 Wall Balls

Level 2
30 Chin-ups
30 Hanging Scap Retractions
50 Pushups
100 Second L-sit
50 Wall Balls

Levels 0/1
50 Ring Rows
30 Hanging Scap Retractions
30 Box Pushups
180 Second pushup position plank
50 Wall Balls

Conditioning

“Missionary Position”

Levels 3/4

30 Snatches
15 Bar Facing Burpees
Run 400 yd 
20 Snatches 
10 Bar Facing Burpees
Run 400 yd
10 Snatches
5 Bar Facing Burpees
Run 400 yd

L4 – 95/65
L3 – 95/65 – can sub Clean and Jerk for Snatch

Levels 0-2

30 Double Kettlebell Clean and Push Press
15 Burpees
Run 400 yd
20 Double Kettlebell Clean and Push Press
10 Burpees
Run 400 yd
10 Double Kettlebell Clean and Push Press
5 Burpees
Run 400 yd

L0/1 – can sub Single Kettlebell