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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.ย Using the upper back to create torque, external rotation of upper arms, mobilizations (super front rack mobilization).

3.ย "Todd Solonz"

AMRAP 16

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!