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This Thursday night, get together and laugh with your PVCF Family and our VERY own, Timothy Lovett! Doors open at 7.00 p.m. and the show starts at 8.00 p.m. in Florence! Tickets are $5 at the door ♥
For more information, click here!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
 
1. Technique Review: the movements in Warm-up G + Complex (5 min)
 
2. Warm-up G: 3 Rounds of snatch push press x 3, overhead squat x 3, snatch balance x 3, tall muscle snatch x 3, snatch pull-unders x3, 3 position snatch. (10 min)
 
3. Power Snatch + Overhead Squat*
  • 4 sets of 3+3
(sequence = ps,ps,ps,ohs,ohs,ohs)
*This is the beginning of a 4 week Olympic Lifting cycle. The purpose is to get more exposure to the Olympic lifts. Your goal as an athlete is to take this time to improve your technique and increase your comfort level. Don’t force the percentages or weights on any given day, adjust as needed to ensure you are ingraining good habits.
 
LIII: 70%, 72%, 75%, 78% of 1RM Snatch
LII: work up to a moderate weight with good technique and then hold for 4 total sets of 3+3. Take note of your weights for reference next week. Muscle snatch as appropriate.
LI: Practice the 7 positions of the muscle snatch with light weight.
(20 min)
 
4. “Jackie”
For time:
  • Row 1000m
  • 50 Thrusters (45/33lbs)
  • 30 Pull-ups
 
LIII: Completed Jackie Rxd under 9 minutes? Then try:
Row 1000m
30 Thrusters (95/65)
30 Chest to bar pull-ups
LII: as Rxd or
time delimited as follows:
AMRAP 5 minutes: Row for meters. If you get to 1k before 4:00 is up, move on to
AMRAP 3 thrusters. If you get to 50 before 3:00 is up, move on to
AMRAP 2 pull-ups. If you get to 30 before time is up, you’re done!
LI: row at a moderate pace and with stellar technique for 5 minutes. 3 x 10 thrusters, 3 x 10 pull-ups
(10 min)
 
 
 
 
Have fun!