gail

Let's shine the PVCF spotlight on PVCF athlete, Gail Lovett!

This is her first week with us. She's focusing on form, asking great questions, and smiling the whole time! What a pleasure to meet you, Gail!

 

 

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

1. Technique Review: the positions of the hang power snatch. (5 min) 2. Hang Power Snatch

  • 3-3-3

LIII: 3x3@75-80% 1RM power snatch LII: work up to a moderate weight for 3 reps with GOOD FORM. Repeat for a total of 3 sets. LI: practice the 7 positions of the muscle snatch or 8 positions of the power snatch

3. "The Thrashing Machine"

  • 25 Muscle-ups
  • 50 GHD sit-ups
  • 100 OH walking lunges with 45/25lbs bumper
  • 200 Double-unders

(20 min)

LIII: as written. LII: If you can't do muscle-ups, do 50 pull-ups and 50 dips. If you don't do GHD sit-ups on a regular basis, do 50 tuck crunches. If you have trouble with double-unders, practice for 5 minutes at the end. 30 minute cut-off. LI: 3 x 10 pull-ups superset w/ 3 x 10 dips, 2 x 25 sit-ups, 2 x 25 walking lunges, double under practice.

Have fun!