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
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!