JamieBS

In his first month at PVCF, here is Jamie Ishii all braced up and ready to go!

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

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips

2. Technique review: building the handstand push-up. Down dog pike push-up, pike push-up from box, handstand push-up, kipping handstand push-up.

3. Five minutes deliberate practice of the Push Away from Object (vertical, inverted, dynamic) exercise of your choice.

4. “Mr. Norell”

Five rounds for time of

  • Run 400m
  • 15 Handstand push-ups

LIII: as rx’d

LII: use Push Away from Object (vertical, inverted, dynamic) exercise of your choice for handstand push-ups. If all variation exceed your current capacities, use dumbbell presses.

LI: four rounds not for time of run 400m, 10 regular push-ups.

With time remaining, review, as a group, the mobilizations for August. Have fun!