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)
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