andihang

PVCF Athlete, Andi, working on her pull-up strength! (part of Coach Ayn's pull-up progression: ten second supinated hold is a lot harder than Andi makes it look!)

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats. Sub: 3x 10 assisted push-ups plus 10 air squats. No L-sits today, you are welcome. (7 min)

2. “Deload Week/Warm-up”: EOMOM 8:

  • Odd: 25 DUs or :20s practice
  • Even: 4 Deadlifts @ week 1 “5’s” weight. Choose from set 1 or 2 weight and hold across.

3. “Keep Away from Runaround Diane”

  • Run 400m
  • 21 Deadlifts
  • Run 400m
  • 15 Deadlifts
  • Run 400m
  • 9 Deadlifts
  • Run 400m
  • 21 Handstand push-ups
  • Run 400m
  • 15 Handstand push-ups
  • Run 400m
  • 9 Handstand push-ups

20 min cut-off.

LIII: deadlifts @ 225/150lbs LII:deadlifts @ 60% 1RM, handstand push-up as appropriate LI: 12-9-6 deadlifts and DB presses. Run or bike as appropriate

 

 

Have fun!