ChrisPR

How do you set up for success? Here is PVCF athlete, Chris C. approaching his bar before his clean and jerk PR! Great job, Chris!

 

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. (5 min)

2. ”Deload Week/Warm-up” EOMOM 8

  • Odd: 2-4 Strict pull-ups
  • Even: 4 Bench Press@ week 1 “5’s” weight. Choose from set 1 or 2 and hold across

3. "Danielle Day-Lewis"

For time: 6 rounds of

  • 250m Row
  • 10 Push press
  • 10 Box jumps
  • Rest 2 minutes

LIII: 115/83lbs push press, 30/24" box jumps LII: 95/65lbs push press, 24/20" box jumps LI: 4 rounds of 250m row 7 press or push press, 7 box jumps. Rest 3 minutes between rounds. Scale load, and height as appropriate.

4. Cash-out: 3 rounds of

  • 12 unbroken Chest to Bar Pull-ups or Horizontal Ring Rows
  • 12 V-ups (add weight if possible) https://www.youtube.com/watch?v=3Qyxz41grpo or Tuck Crunches.

 

 

Have fun!