Get READY for Tuesday! The PVCF Schedule for September Starts!
New additions are all in Hadley:
⭐7.00 a.m. class M-F
⭐12 p.m. class on Saturdays
⭐9.15 a.m. free intro class on Saturdays
⭐Hadley On-Ramp switches from mornings on T, Th, and F to 5.30 p.m. on T, Th, and F.
⭐Saturday Hadley Open Gym: from 10.15 - 12.00
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. (10min)
2. Review Complex: for AMRAP (5 min)
3. Warm-up: Deadlift weight.
4. 🖼️“Map it Out”🖼️
5 Deadlift 315/223 + 30 Double unders
(all work completed within each minute)
LIII: as Rx’d
LII: 60% of 1RM or scale weight as appropriate, If you are still developing double unders then practice till the :45s mark each minute
LI: Find a light to moderate weight for the deadlift and practice Double unders till the :45 mark
3. Rest: 5 minutes
4. For time:
🏃♀️Run 1 mile 🏃♀️