buenosm

PVCF athlete, Sean Buenaventura charges ahead with the prowler!

 

 

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

1. Warm-up A: 100 double-unders or five minutes of practice

2. 4 Rounds of:

  • 3 clean deadlifts
  • 3 clean pulls
  • 3 clean high pulls
  • 3 muscle cleans
  • 3 tall power clean pull unders
  • 3 power cleans

 

3. Power clean

  • 3-3-3-2-2-2.

Six sets to work up to the heaviest double you can handle today. (20 min)

4. “Little Engine That Could” How far can you get in ten minutes with this complex?

  • 1 Muscle clean
  • 1 Front squat
  • 1 Pull-up
  • 2 Muscle cleans
  • 2 Front squats
  • 2 Pull-ups
  • 3 Muscle cleans
  • 3 Front squats
  • 3 Pull-ups Etc...

LIII: barbell @ 115/83lbs LII: barbell @ 95/65lbs or as appropriate, pull-ups as appropriate LI: five rounds not for time of 6 muscle cleans, 6 front squats, 6 ring rows

5. Cash-out:

  • 5-8 minute Row cool-down

 

 

Have fun!