Benchguyssm

At PVCF, we get stronger through community.

 

 

Remember! 9.00 a.m. Double Under Clinic! All are welcome!

 

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

1. 3 rounds of: 5/side cossack squats, 10 kip swings, 10 goblet squats, 5/side spiderman stretch, 5/side SLRDLs, 5 good mornings.

2. Technique Review: the Wallball (5 min)

3. “He Thrusts His Fists Against the Post and Still Insists He Sees the Ghosts” In teams of two, with a continuously running clock:

  • 4 Deadlifts the first minute
  • 8 Deadlifts the second minute
  • 12 Deadlifts the third minute

...Etc. When you can no longer complete the assigned reps in a given round, move on to

  • 4 Push-ups the first minute
  • 8 Push-ups the second minute
  • 12 Push-ups the third minute

...Etc. When you can no longer complete the assigned reps in a given round, move on to

  • 4 Wallballs the first minute
  • 8 Wallballs the second minute
  • 12 Wallballs the third minute

...Etc. When you can no longer complete the assigned reps in a given round, move on to

  • 4 Squat thrusts the first minute
  • 8 Squat thrusts the second minute
  • 12 Squat thrusts the third minute

When you can no longer complete the assigned reps in a given round, you’re done! Athletes alternate on deadlifts and wallballs, splitting the reps, but work simultaneously on push-ups and squat thrusts, performing all reps.

Level III: deadlifts @ 225/150lbs, 20/14lbs wallballs Level II: deadlifts @ 185/128lbs, 20/14lbs wallballs Level 1: three rounds not for time of 10 deadlifts, 10 push-ups, 10 wallballs, 10 squat thrusts

 

Have Fun!