joshua

This weekend, Joshua R. celebrates his FOUR year anniversary with PVCF! And, on Saturday he also got his first Muscle Up!

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

1. EOMOM 10: handstand x 40s, 10 cossack squats

2. Deliberate practice: your choice of press, push press, push jerk, or split jerk.

3. Press 65-75-85-95-101% x 1

4. 30 strict muscle-ups

LIII: go strict as long as you can, okay to finish kipping

LII: band-assisted MU, or 50 pull-ups and 50 dips

LI 3 x 10 ring rows, 3 x 10 parallette or box dips

Have fun!