Congratulations to all of our athletes who dove into 17.2! There were so many "firsts"! And Here is PVCF athlete, Trey Wilson getting his first pull-up!

 

 

 

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

1. 3 rounds of 10 cossack squats, 10 spiderman stretches, 10 single leg RDLs (10 min)

2. Front squat

  • 5-5-5-3-3-3

Six sets to work up to the heaviest triple you can handle today. (20 min)

3. “The Gym Couple” AMRAP 3 12 Deadlifts 185/133 50 Double unders Rest 3 minutes AMRAP 3 9 Deadlifts 225/153 50 Double Unders Rest 3 minutes AMRAP 3 6 Deadlifts 275/183 50 Double Unders

LIII: as rx’d LII: Deadlifts @135/93,155/113, 185/133 or scale weight as needed. If you are still developing double unders do 1:00 of Double under practice each round. LI: 3 rounds of: AMRAP 3 7 Deadlifts 1:00 Double under practice. Rest 3 minutes. Have fun!

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