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Share the PVCF love! For November and December, refer a friend and get $100! For more information, click here!

 

 

 

Review, as a group, the elements of the pre-class dynamic warm-up. (15 min) 1. Warm-up F: four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min) 2. Technique review: the bear crawl (5 min) 3. "Team Elizabear" For time:

  • 10 PVCF Bear complex (deadlift, hang power [or muscle] clean, front squat, push press, back squat, behind-the-neck push jerk)
  • 4 x Bear crawl 100'
  • 8 PVCF Bear complex
  • 2 x Bear crawl 100'
  • 6 PVCF Bear complex
  • 1 x Bear crawl 100'

 

(20 min cut-off)

LIII: 135/95lbs LII: 105/78lbs or scaled as appropriate. LI: 10 x PVCF bear complex, going up in weight in small increments from set to set. Rest 60 sec between sets. Have fun!