PVCF athlete, Jay Driscoll always brings the focus and the fun to each class! Here he is practicing the gymnastic warm-up on the parallettes!


Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Mobility: Super Front Rack Mobilization 1 minute per side. Banded Single Leg Flexion with external rotation 1-2 min. Per side.

2. Warm-up F: Three 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. Review Proper Back Squat spotting and dumping technique.

4.“Hi-Speed Football Total” In teams of two:

  • Power clean 15 min to 1RM
  • Bench Press 15 min to 1RM
  • Back Squat 15 min to 1RM


Start light and from there it’s “I Go, You Go”, going up in weight on every effort and getting in as single rep attempts as possible. Score is total of best efforts from all three lifts for both athletes.

45 min.

LIII: as written LII: muscle or power clean as appropriate LI: muscle or power clean 5 x 3, bench press 5 x 5, back squat 5 x 5, going up each in weight each set. Work up to something moderately challenging. Do not try to max out!

Have fun!