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PVCF athlete, Katie Musante warming up for back squats at 133#!

 

 

 

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

1. 21-15-9 reps not for time of:

  • Cal Row
  • Strict toes-to-bar (10 min)

2. Technique review: 3 positions of the deadlift. (5 min)

3. Warm up your dips or muscle-ups and 70% of your DL 1RM (10 min)

4. “Blackwater” 10-8-6-4-2 reps for time of:

  • Deadlifts
  • Muscle-ups

LIII: deadlifts @ 80%1RM LII: deadlifts @ 70% 1RM, sub 2:1 dips for muscle-ups today LI: six rounds not for time of 5 deadlifts, 5 parallette or box dips

(10 min)

5. Cool-down with 500m Row (5 min.)

6. Review, as a group, the mobilizations for August. (20 min)

 

 

Have fun!