When it comes to the type of training we do in our M4 classes, it is so important to have good coaching. Our coaches are here to make sure everyone is moving effectively, efficiently, with good form! Its easy to move fast and sweat and burn calories. But A) we want to prevent injury for sustained/long term movement and B) proper range of motion and quality movement patterns will help us tremendously down the road.
WARM UP – 6 TO 8 MINUTES
MOBILITY – FOAM ROLL
MUSCULAR STRENGTH – CLEANS/POWER DAY!
1. FIND A 1 RM CLEAN HIGH PULL
-5-4-3-2-1-1-1-1; START AT ~65% AND BUILD
2. MAC DISTANCE BROAD JUMP
METABOLIC CONDITIONING – 4 ROUNDS
1 MINUTE MAX REP PUSH UPS
1 MINUTE MAX REPS PLATE GROUND TO OVER HEAD
1 MINUTE MAX PLANK HOLD
1 MINUTE REST