Have you met PVCF athlete, Lenin Torres yet? Yesterday was his three month anniversary with us! He's trained four to five times a week since he joined. Now, that's quite the fire to train!

Have you met PVCF athlete, Lenin Torres yet? Yesterday was his three month anniversary with us! He's trained four to five times a week since he joined.

Now, that's quite the fire to train!

 

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

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 minutes)

2. Strength Cycle Week 3: Intensity Day

Squat 5RM

20 minute to work up to a heavy set of 5 for the day

Strict Press 5RM

15 minutes to work up to a heavy set of 5 for the day.

3.“Frantic”
2 Rounds for time:
22 Thrusters 95/63
22 Pull-ups

(7 minute cut-off)

LIII: as Rx’d
LII: 65/45 or scale Thruster weight as needed. Banded Pull-ups or Ring Rows as appropriate.
LI: 2 Rounds for time of 15 Thrusters, 15 Ring Rows

Open Gym Cash-out:


(to be done if you have extra time for Open gym)

EMOM 16
Min.1: Max Unbroken Toes to Bar/Straight Leg Raise or Knee Raise
Min.2: Max Handstand hold, Pike Hold or Handstand Walk
Min.3: 4-6/side Pistols, Pistol on Box or Reverse Lunges
Min.4: Rest

 

Have fun!
 

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