Let's turn the PVCF spotlight on PVCF athlete, Glenn Hamill! Glenn's been training with us a month and a half with such focus and drive. And Glenn, we can't wait to hear what your four kids thought at Thanksgiving of your new adventure at PVCF!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique review: 7 positions of the muscle snatch, 8 positions of the power snatch. (10 min)
2. Five minutes of deliberate practice of the positions of the power snatch. (5 min)
Seven sets to work up to the heaviest single you can handle today. Work out of the racks. If you don't have the flexibility to overhead squat, front squat. (20 min)
- Bar muscle-ups
- Power snatches (155/108 lbs)
LIII: as rx’d 6 minute cut-off.
LII: sub chest to bar pull-ups or pull-ups 2:1 for muscle ups. Scale snatch weight as appropriate, (slightly heavier than your Amanda weight)
AMRAP :75 Pull-ups. If you get to 18, move on to…
AMRAP :75 Snatches. If you get to 9 before time is up, move on to…
AMRAP :60 pull-ups. If you get to 14, move on to…
AMRAP :60 Snatches. If you get to 7 before time is up, move on to…
AMRAP :45 Pull-ups. If you get to 10, move on to…
AMRAP :45 Snatches. If you get to 5 before time is up, you’re done!
LI: 3 rounds not for time of 10 pull-ups or ring rows and 2 x 5 muscle snatches.
3x6/side Bulgarian split squat@3010 tempo (add light- moderate weight if appropriate)