image Success! Congratulations to all of our PVCF Skill athletes who came out this morning to practice with Coach Ari!

 

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

  1. Technique review: 8 positions of the power snatch (5 mins)

  2. 3 rounds of Warm-up G + 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats per round. (10 min.)

  3. Front Squat

  • 3-3-3-3-3-3

  LIII: 80-85%, sets across LII: 70-75%, sets across LI: take 6 sets to ascend to a challenging triple for the day. 4. “Dizzie Izzie” 5 rounds for time of:

  • 6 Power Snatches
  • 2 Rope climbs

  LIII: 135/93, 3 rope climbs per round LII: 95/63. scale weight or to muscle snatch as appropriate. Plank rope climbs as needed, Use your ‘Isabel” weight if you know it. If you lack the mobility to snatch then power clean instead. LI: 5 rounds of 3 Muscle snatch/clean as appropriate, 2 plank rope climbs.

  5. January Mobilizations

 

  Have fun!