PVCF athlete, Ananda Wilson focusing on PR'ing her back squat!




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

1. Warm-up: five minutes to accrue :90-2:00 in a handstand or handstand walking practice. Sub wall supported handstand or pike hold as needed. 2. Deliberate Practice: five minutes of the shoulder-to-overhead movement of your choice: press, push press, push jerk(5 min)

3. Overhead Complex:

  • Press 1-1-1-1-1
  • Push press 1-1-1-1-1
  • Push jerk 1-1-1-1-1

Go up in weight every set. Start each new movement with the heaviest rep of the last. If you shouldn't push jerk, work up to your heaviest push press, then take 85% of that number and do five more reps. How do you know if you should push jerk? If you don't have the shoulder flexibility to do a clean grip, partial overhead squat, don't push jerk. (20 minutes)

4. “The Bones of Giants” Five rounds for time of:

  • 10 Handstand push-ups
  • 50 Double-unders

(12 min)

LIII: as written LII: HSPU as appropriate, if your DUs are still developing, one minute practice per round LI: four rounds not for time of 10 dumbell presses, 1 minute double-under practice Have fun!