Even before the sun rises, the 6.00 a.m. in Northampton is busy practicing their pistol progressions! Here's PVCF athlete, Tonja Santos demonstrating a smiling pistol from a box:)



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

1. Technique Review: The Push Jerk and Split Jerk (10 min)

2. Warm-up: weight for EMOM Complex (10 min)

3. EMOM 8 1 Power Clean+Hang Power Clean+Jerk LIII: 72-78% LII: 62-72% or a moderate weight with good form. The purpose of this EMOM is to focus on technique. LI: 1 Power or muscle clean+ push press per minute

4. Review Lunging Bueller (5 min)

5. "Princess Leia" Not for time. 3 rounds of:

  • Lunging Buellers x 10/side
  • Strict Knees to Elbows x 10
  • Superman Hold x :30-:45
  • GHD sit-ups x 15

LIII: 5 skin the cats instead of K2E, Sorenson hold instead of Superman hold, weighted GHDSU LII: sub knees raises, weighted sit-ups for GHD sit-ups as needed LI: four rounds of 10 lunging buellers, 10 supine knee draws, 15 second superman hold, 10 butterfly sit-ups

(25 min)


Have fun!