seth

All PVCF athlete, Seth Berti wanted was just a little bit of water

 

 

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

1. Warm-up A: 100 double-unders (5 min)

2. 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)

3. “Crankshaft”

  • Deadlift 1-2-3-1-2-3-1-2-3
  • L-sit :20-:15-:10-:20-:15-:10-:20-:15-:10
  • Weighted dips 1-2-3-1-2-3-1-2-3

Sequence is 1 deadlift, :20 L-sit, 1 dip, 2 deadlifts, :15 L-sit, 2 dips, etc.

 

LIII: deadlift and weighted dips @ 85% 1RM LII: deadlifts @ 75-80%, weighted dips, bar dips, and box dips as appropriate This workout is not for time, but you’ll have to get everything done in about 30 minutes or so.

 

 

Have fun!

 

Our Holiday schedule is as follows:

Regular schedule 12/18-12/23

Saturday, December 24th - One class @ 9:15 AM in Northampton with Coach Mael

Sunday, December 25th - Closed

Regular schedule 12/26-12/31

Sunday, January 1st - 8 AM will be canceled