Here's PVCF athlete, Steve Roszko starting the day with gusto! Ten rounds in the middle of two 800m runs is a huge effort! Great job!



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

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

2. Press


Six sets to work up to the heaviest single you can handle IN GOOD FORM today. Superset with

Weighted pull-up


If you don’t have unassisted pull-ups, do this: 1 :5-:10sec Negative Pull-up + Scap pull-up per set. If you were able to complete all Negatives with a :10s tempo last week ADD Weight this week! (20 min)

3. “FG” Three rounds for time of:

  • 25 Push press 75/53lbs
  • 25 Box jumps 20” box
  • 25 Wall balls 20/14lbs

(12 min)

LIII: as written LII: push press weight as appropriate, box height as appropriate, wallballs as appropriate LI: three rounds not for time of 10 push press, 10 box jumps, 10 wall balls

4. September Mobilizations

Have fun!