Congratulations to Dr. Mike and Coach Ayn! They represented PVCF's Fitness Prescribed Masters Program at the Conference for Active Aging in the Valley. Here's Mike at the top of his game during his presentation!

Congratulations to Dr. Mike and Coach Ayn! They represented PVCF's Fitness Prescribed Masters Program at the Conference for Active Aging in the Valley. Here's Mike at the top of his game during his presentation!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up: Three rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Set-up and warm-up weights for WOD (15 min)

3. ⭐"Team ‘Linda-ish’"⭐

Teams of 3: 60-50-40-30-20
Deadlift 275/183 Bench Press 185/113 Clean 155/108

*35 minute time cap.
Divide Reps evenly between athletes.

LIII: as Rx’d (squat clean) 
LII: Deadlift 225/153, Bench Press 135/93, Power Clean + Front Squat or Power Clean 115/73 or scale weights so that all athletes can lift the weights appropriately
LI: 30-24-18-12-6 Deadlift Bench Press Muscle Clean (Individually accountable for:10-8-6-4-2 reps at each lift), scale weight to a light or moderate load.

Have fun!

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