What does a PVCF bride do on her wedding week? Overhead squats, of course! We love you Kate and Ayn!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (15 min)
2. Technique review: 8 positions of the DB power snatch (10 min)
3. “Live Wire”
- 50 Box jumps 24/20”
- 50 Handstand push-ups*
- 50 Dumbbell (50/35lbs) or kettlebell (1.5/1 pood) snatch
- 50 Burpees
- 400m Medball run (20/14lbs)
(20 min cut-off)
*50 is a pretty high volume for HSPU, especially in a chipper. Therefore, know how to default to the simpler movements in the Hierarchy as fatigue impairs your ability to execute in good form.
LIII: as rx’d LII: all exercises and loads appropriate LI: not for time, half reps of everything, no medball with run. exercise version as appropriate