steve

Here's PVCF athlete, Stephen Duval showing some spirited grit to lock out this weight overhead! Great job, Stephen!

 

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. Front squat

  • 3-3-3-3-3

@70- 75%of 1RM Weights across.

If you do not know your 1RM front squat then work your way up to a moderately challenging set of 3 and perform 5 sets at that weight. (20 min)

3. Technique review: building the toes-to-bar (5 min)

4. “Fields of the Nephilim” 21-15-9 reps for time of:

  • Power clean
  • Toes-to-bar

(10 min)

LIII: power cleans @ 135/95lbs LII: power or muscle cleans as appropriate, toes-to-bar as appropriate LI: 3 rounds not for time of 2 x 5 muscle cleans, 1 x 10 supine leg raise, rest as necessary 5. Cash-out:

  • 3x10-12 hammer curls
  • 3x10-12 plate tricep extensions

 

Have fun!