A focused spotter is critical when we bench press. Here is PVCF athlete, Ananda watchful and ready as her partner, Jenn finishes the press.

Great job, team!


NB: Fourth of July Monday: only one class at 9.00 a.m. in Hadley! Northampton is closed all day.


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

1. Mobility: banded overhead distraction 1 min./side, super front rack mobilization 1min./side, banded bully 1min./side

2. Deliberate practice:Your choice of ground-to-shoulder exercise: muscle clean, power clean, power clean + front squat, clean (5 min)

Deliberate practice: Your choice of shoulder-to-overhead exercise: press, push press, push jerk, split jerk. (3 min)

Deliberate practice: Marry your choice of ground-to-shoulder with your shoulder-to-overhead to work your version of the clean & jerk (7 min)

3. Clean and jerk

  • 2-2-2-2-2-2.

Work your way up to a challenging double and then repeat for a total of three work sets. (20 min)

4. "Gracie Mansion" AMRAP 2 double-unders (if you get to 75, move on to...) AMRAP 2 power clean and push jerk (if you get to 15, move on to...) AMRAP 1:30 double-unders (if you get to 50, move on to...) AMRAP 1:30 power clean and push jerk (if you get to 10, move on to...) AMRAP 1 double-unders (if you get to 25, move on to...) AMRAP 1 power clean and push jerk (if you get to 5, stop.)

LIII: 155/108lbs LII: Calculate an E1RM based on your working double, and use 60% of that weight. Your goal is 150 double-unders and 30 clean and jerks < 9:00. If you finish, your score is your time. If not, score is double-unders/power clean & push jerk. LI: 10 x 3 muscle cleans and push press, resting 30 sec between efforts. Then practice double-unders for 5 minutes.


Have fun!