BESTOFsm

Dear PVCF Family and Friends, with the most profound gratitude, we are overjoyed to share that we WON the Valley Advocate's Readers' Poll for: BEST HEALTH AND FITNESS CENTER BEST GROUP FITNESS CLASSES and BEST PERSONAL TRAINER, Coach Mael

Thank you to everyone who makes PVCF a truly strong community!

 

 

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

 

1. Ten minutes for deliberate practice of the positions of the hang power clean (hpc: 4-3-4-5-6-7-8)

2. 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)

3. Deadlift

  • 2-2-2-1-1-1.

Six sets to work up to your best single of the day. (20 min)

4.“Stephen Strange” Five rounds for time of:

  • 10 Hang power cleans
  • 40 Double-unders

LIII: hang power clean 135/95lbs LII: hang power clean @ 105/73lbs, or hang muscle- or hang power clean as appropriate. :60 second double under practice per round. LI:6 x 5 hang muscle cleans, 1:00 double under practice not for time

 

5. April Mobilizations

 

 

Have fun!