There are so many reasons to celebrate this week! We've had five PVCF Birthdays already! Here's Jaime Reloj keeping healthy and strong! Happy Birthday everyone!

There are so many reasons to celebrate this week! We've had five PVCF Birthdays already! Here's Jaime Reloj keeping healthy and strong! Happy Birthday everyone!

 

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 hang power clean, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Deadlift 1x5

Add 5# to last week’s 5RM. If you missed last week, work up to a heavy set of 5 for the day.(20 minutes)

3. “Jumping DT”

5 Rounds for time:
12 Burpees over Bar
9 Deadlift 175/123
6 Hang Power Clean 175/123
LIII: as Rx’d
LII: 145/103 or scale weight as needed. Sub 2:1 Dips.
LI: 5 Rounds of:
9 Burpees
6 Deadlifts
3 Hang Muscle Clean


Open Gym Cash-out:

(to be done if you have extra time for Open gym)
Super set the following:

3x6-8/side Bulgarian Split Squat
3x6-8/side @3110 DB Bench Press
3x3 Legless Rope Climbs or regular Rope Climbs or Plank Climbs
3x10 Calorie Assault Bike

Have fun!

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