The MVMT LAB – MVMTGPP
Warm-up
2:00 Row
-into-
3 sets:
5 Single Arm Ring Rows (each arm)
10 Single Arm Dumbbell Shoulder Press (light/each arm)
10 Hollow Rocks
-into-
2 sets: (empty bar)
3 Shoulder Press
3 Push Press
3 Split Jerks
2. Strength Prep
After the warm-up, instruct athletes to work up to a lightweight that they will use for 2 reps every 60 seconds for 5 sets (5 minutes). This week, athletes will be working on consistent smooth, light reps. The focus is on building strength and stability in the catch position. Constantly remind athletes to always recover with their front foot (split jerk) and take a second to regrip/tighten the core after the first split jerk before going into the second rep. Athletes will take their bar from the rig, but they should step back far enough so that they won’t drop the bar into the rig if they miss the lift. Due to mobility restrictions or not being comfortable with the movement, athletes should only perform two push jerks instead of split for all 5 sets.
Strength
Split Jerk (2EMOM for 5min (light/moderate))
Conditioning
3. Workout Prep
3 sets:
5 Shoulder to Overhead on each arm (work up in weight)
3 Inverted Ring Rows (start with regular ring rows and work to get lower each set)
Metcon (Time)
* Target time: 10-12 minutes
* Time cap: 15 minutes
3 rounds
21 Right Arm Dumbbell Shoulder to Overhead (50/35)
21 Inverted Ring Rows
21 Left Arm Dumbbell Shoulder to Overhead (50/35)
21 Inverted Ring Rows
FIT
3 rounds:
21 Right Arm Dumbbell Shoulder to Overhead (35/25)
15 Inverted Ring Rows
21 Left Arm Dumbbell Shoulder to Overhead (35/25)
15 Inverted Ring Rows
LIFESTYLE
3 rounds:
15 Right Arm Dumbbell Push Press (light)
15 Ring Rows
21 Left Arm Dumbbell Push Press (light)
15 Ring Rows