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
(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