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Please arrive early to begin your warm-ups! Total begins at 10.15 a.m. in Hadley. NB: "Totaling" takes about an hour and a half to two hours. Everyone is encouraged to stop by and cheer!! ALL WOD CLASSES are CANCELLED for the Total. OPEN GYM shall follow after from 12.00 to 1.30 p.m.

 

 

Please arrive early to begin your warm-ups!

NB: "Totaling" takes about an hour and a half to two hours.

1. The PVCF Total

LIII and LII:

 

  • 3 attempts to establish a 1RM back squat
  • 3 attempts to establish a 1RM press
  • 3 attempts to establish 1RM power clean (IN GOOD FORM)

 

Your Total is the sum of your best efforts for all three lifts.

LI: Coach’s discretion

  • Back squat 3-3-3-3-3
  • Press 3-3-3-3-3
  • Muscle clean 3-3-3-3-3

The PVCF Total is the sum of the best of power clean attempts at the squat, the press, and the deadlift. Anyone in a position to attempt a legitimate PVCF Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. For each lift, you get three attempts to establish a 1RM. The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Novices will not max out, but may work up to a best set of three.

"Totaling" takes about an hour and a half to two hours.

Have fun!