The PVCF Winter Ball!

Be sure to do your 10 minutes of pre-class dynamic flexibility work.

1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 5 air squats and 5 kip swings. Accrue one minute of L-sit in three 20 second efforts.

If you don't have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required.

2. Technique review: improving the front rack position of the front squat. Using the upper back to create torque, external rotation of upper arms, mobilizations (super front rack mobilization).

3. "Todd Solonz"


2-4-6-8-10-8-6-4-2 Front squats

1-2-3-4-5-4-3-2-1 Muscle-ups

(Sequence is 2 fs, 1 mu, 4 fs, 2 mu, 6 fs, 3 mu, etc. Go up and down and up the ladder for the allotted time.)

Score is total fs/mu.

LIII: front squat @ 50% of 1RM, not to exceed 155/108lbs.

LII: front squat @ 50% of 1RM, not to exceed 115/83lbs. If you don't have muscle-ups, sub dips x 2.

LI: six rounds not for time of 5 front squats and 5 pull-ups. Row for the remainder of 20 min

Have fun!