The MVMT LAB – MVMTGPP
Warm-up
Dynamic Warm Up Day #3 (No Measure)
2rds
4 Slow Ipsilateral Dead Bugs
3R/3L 5 Sec Side Plank Hold Hip Drop and Reach
15 Hip Bridges
2R/2L Captain Morgans*
*1 Rep = R/L Up and Down, and hold top position for 1 long breath
Extended Warm-up
8min to Warm up
Hang Clean
Shoulder to Overhead
Back Squat
Metcon
Metcon (Time)
Focus: Athletes should select a weight that will allow for moderate sized sets on each barbell movement. Steady pacing and strategic set sizes will allow athletes to continue chipping away at reps as volume decreases. Mindfulness of breathing with each rep of each movement will also prevent athletes from fatiguing prematurely. Athletes should try to transition for the shoulder to overhead right into the back squat without resting.
21-18-15-12-9-6-3
Alternating V-Ups
Hang Clean (95/65)
Shoulder to Overhead (95/65)
Back Squat (95/65)
Fit
21-18-15-12-9-6-3
Alternating V-Ups
Hang Clean (75/55)
Shoulder to Overhead (75/55)
Back Squat (75/55)
Lifestyle
21-18-15-12-9-6-3
Sit Ups
Hang Dumbbell Clean (light)
Dumbbell Push Press (light)
Dumbbell Front Squats (light)
Cool Down
1 min Banded shoulder overhead distraction + Lunge (each side)
1 min child’s pose
1 min foam roll calves