Congratulations to Conrad, Coach Mael, and Coach Dan who competed in Danbury today at the USAW sanctioned lifting meet today! Mael took third place in his weight class! 

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

1. Warm-up A: 100 double-unders

2. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

Week 4 is a deload week. You only do your warm-up sets from the previous three weeks. Do not “rep out” on the last set.

3. Strength:

  • Front Squat 5-5-5 (40-50-60% of your W1RM) (10 min)
  • Bench press 5-5-5 (40-50-60% of your W1RM) (10 min)

4. "Fran's little sister"

3 Rounds for Time

  • 30 wallballs
  • 25 pull-ups

LIII: 30/ 20 lb medicine balls

LII: 20/ 14 lb medicine balls (scale pull-ups as appropriate)

LI: 5 rounds NFT of 10 wallballs (if you are developing full ROM on the three positions of your squat then practice 10 squats to target) and 10 ring rows.

10 minute cut-off.

Have fun!

PVCF's SECRET WEAPON Kids Program begins tomorrow! Click here to sign up!