The PVCF Fitness Forever Award Ceremony is this Sunday in Northampton at 9.30 a.m. Please invite your friends and family to come and celebrate!

 

 

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. (10 min)

2. Push Press

  • 5-5-5-3-3-3

Six sets to work your way up to your heaviest triple of the day.

3. ”Diane” 21-15-9 reps for time of

  • Deadlifts 225/153
  • Handstand Push-ups

LIII: as rx’d LII: deadlifts @ 60% of 1RM (up to 225/150lbs). Sub Pike Press, down dog pike press or DB press as appropriate.

Structured as follows: AMRAP :75 deadlifts. If you get to 21 before time is up, move on to… AMRAP :75s HSPU. If you get to 21 before time is up, move on to… AMRAP :60s deadlifts. If you get to 15 before time is up, move on to… AMRAP :60s HSPU. If you get to 15 before time is up, move on to… AMRAP :45s deadlifts. If you get to 9 before time is up, move on to… AMRAP :45s HSPU. If you get to 15 before time is up, stop and note your time. LI: six rounds not for time of 5 deadlifts and 5 pike presses or dumbbell presses. Rest 30s between sets.

Have fun!

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