apullup What a spectacular Sunday morning at PVCF! Thank you for such a successful pull-up seminar and for great classes!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 1.Warm-up F: 3 rounds of 3 deadlifts, 3 power cleans, 3 front squats, 3 press, 3 push press, 3 push jerks 2. Technique review: building the handstand push-up. Db press, down dog push-up, pike push-up from box, handstand push-up, kipping HSPU. 3. Warm up weights for WOD.

 

4. “Trollope” how far can you get in 20 minutes?

  • 21-15-9 reps of
  • Deadlifts
  • Handstand push-ups
  • 21-15-9 reps of
  • Power cleans
  • Ring dips
  • 21-15-9 reps of
  • Thrusters
  • Pull-ups

LIII: deadlifts @ 225/150lbs, power cleans @135/93, thrusters at 95/63 LII: deadlifts @ 185/120lbs, handstand push-ups as appropriate, power cleans @ 105/83lbs, dips as appropriate, thrusters @ 75/53lbs, pull-ups as appropriate LI: 3 rnds of 10 deadlifts, 10 DB presses. Rest as needed. 3 rnds of muscle cleans, 10 push ups rest as needed. 3 rounds of 10 thruster, 10 ring rows/pull-ups 5. February Mobilizations Have fun!