How cool is this? Here's a small window into how our PVCF Team is here to support you! Here, Coach Ryan discusses the importance of midline stabilization and back angle. PVCF intern, Caroline, and he will then take time with each athlete practicing the lift. And notice in the back, PVCF assistant coach Pat takes a new athlete through the progressions with PVC pipe. We are here for you!


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

1. Warm-up G: 3 rounds of Snatch Barbell complex

2. Warm-up A: 100 Double unders (5 min)

3. “Anaerobic Carnival”* 4 Rounds of:

  • 2 minute to
  • Run 200m then
  • Max Reps Power Snatch 75/55
  • Rest 6 minutes *score is total Power Snatch reps per round

LIII: as rx’d LII: scale weight as needed. LI: Run 200m, 7 Muscle Snatch (practice technique with light load) Rest till the start of next round. (26 min)

4. Tabata Air Squats

  • 8 intervals of :20 of work/ :10 rest

LIII: Jumping Air squats LII/I: as rx’d (4 min)


Have fun!

*Come to a real carnival on Saturday! Come celebrate Coach Ayn and Kate! It starts at 4.00 p.m. at Union Station in Northampton!

From Ayn: "The party runs from 4- whenever on Saturday. It is in the banquet hall of Union Station in downtown Northampton. All you need to bring is your ticket. Extra tickets will be sold at the door as well, so everyone is welcome. There will be raffle prizes, cash bar, free food, games and I'm selling burpees for $1 (burpees that I will be doing:) Hope to see you there!"