Yes, there's always room for improvement...UNLESS it's your BIRTHDAY!!  If you see PVCF athlete, Julia Boyle on Friday be sure to wish her a very Happy Birthday!

Yes, there's always room for improvement...UNLESS it's your BIRTHDAY!!

If you see PVCF athlete, Julia Boyle on Friday be sure to wish her a very Happy Birthday!

 

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

1. Warm-up F: Four 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. 👉Pressing Ladder
Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

25 minutes to ascend to a heavy single Press using 5 sets, a heavy triple Push Press and heavy set of 5 Push Jerk.

3. 🤣“Jacked and Tan”👍
For time:
1000m Row
50 GHD Sit-ups
30 Handstand Push-ups

(staggered starts as needed, 12 min cut-off)

LIII: as Rx’d
LII: Sub weighted Sit-ups and Pike Press, down dog Pike press or DB Press as needed.
LI: 4:00 Max Meter Row
50 Butterfly sit-ups
30 DB Press 

Have fun!

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