Core strength gives you wings!! Thank you, Coach Ariel for your midline stability seminar this morning!
PVCF intern, Natalie loved it, as did everyone else <3
NB: FALL SCHEDULE BEGINS ON MONDAY!*
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. In ten minutes, accrue two minutes in handstand (against the wall is fine), do six wall walks, or handstand walk a total of 60′.
2. LIII and LII do 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) Then move on to lifting.
LI, review the press, the push push, and push jerk. Your instructor will help you determine which movement is appropriate for you today. (10 min)
3. Push jerk
Seven sets to determine your heaviest single of the day. Use the rep max formula (weight x reps x .0333 + weight) to determine an estimated one rep max for your push jerk. Clean your weights into position! LI: press or push press as appropriate to a best set of three.
4. "D.T." Five rounds for time of:
- 12 Deadlifts
- 9 Hang power cleans
- 6 Push jerks
LIII: @ 155/108lbs. Cut-off is 9:00. LII: AMRAP in 9 minutes 12 deadlifts, 9 hang power cleans, 6 push jerks @ 70% of your push jerk E1RM. If you finish five rounds, record your time. If not, record rounds + reps. LI: "DT Barbell Complex"--6 deadlifts, 5 hang muscle cleans, 4 presses. Rest one minute, then add weight and repeat for a total of five rounds. With time remaining, MOBILIZE. Have fun!