Let's shine the PVCF spotlight on John Aube! John joined Pioneer Valley CrossFit in the beginning of November. Since then, he's consistently trained four to five times a week. Wow! What determination and spirit, John!
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Here’s to 2017!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique review: The movements of the warm-up and the Olympic lifting complex. (5 min)
2. Warm-up with 3 rounds of:
- 3 clean deadlifts
- 3 clean pulls
- 3 clean high pulls
- 3 muscle cleans
- 3 clean pull unders
- 3 power cleans (10 min)
3. Power Clean + Front Squat
- 4 sets of 3+3
LIII: Aim for 70%, 72%, 75%, 78%,of 1RM Clean. With time remaining in 20 minute period do 3x4 Clean Deadlifts at 90% 1RM clean LII: work up to a moderate weight with good technique and then hold for 4 total sets of 3+3. Take note of your weights for reference next week. Sub muscle clean as needed. LI: Deliberate Practice of the positions of the power ormuscle clean and front squat at light weights. (20 min)
4. “Abbie” For time: 50-40-30-20-10 reps Double-unders 25-20-15-10-5 reps Toes to Bar
LIII: as Rx’d LII and LI: sub straight leg raise and toes to ceiling for toes to bar as needed. 1:30 of double-under attempts 1:30 of toes to bar 1:15 of double-under attempts 1:15 of toes to bar 1:00 of double-under attempts 1:00 of toes to bar :45 of double-under attempts :45 of toes to bar :30 of double-under attempts :30 of toes to bar If you complete the assigned work before time is up, move to the next exercise, always trying to stay ahead of the clock. If not, record how many double-unders and toes to bar you got.