PVCF athlete, Aaron St. John is a true philosopher king!
Raised in Alaska, Aaron journeyed his way to Western Mass to share his mathematical and computer science genius with UMASS. After receiving his Masters, he started his own company, HitPoint Inc, and then began training at PVCF! Talented and kind, here's to you, Aaron St. John!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique Review: The Clean Pull. Positions 1-5. (5 min.)
2. Ten minutes deliberate practice of the Clean Pull + Power Clean. Slowly ascend up to weight for first working set of power cleans.
3. Power clean
Six sets to work up to the heaviest double you can handle today. (20 min)
- 75 Double-unders
- 15 Clean & jerk
- 50 Double-unders
- 10 Clean & jerk
- 25 Double-unders
- 5 Clean & jerk
LIII: 135/95lbs LII: load is 60-70% 1RM C&J 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.) LI: five rounds not for time: 1 min double-under practice, 4 muscle clean and push press