jessetr

Watch PVCF athlete, Jesse Mager's journey to feeling stronger and fitter for his life and family!

Click here to view!

And a huge round of applause to Jay Driscoll and Tabata Songs for creating such a special piece Feel inspired? Get some PVCF Fitness Forever Challenge in your toolbox!

The Challenge starts on the 16th!

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.
 
1. Warm-up F: 4 Rounds of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks
 
Or
 
10 minutes of Push Jerk or Push Press Technique Review with Trainer (as needed) (10 min)
 
2. Push Jerk
  • 2-2-2-2
 
LIII: 1 Push Jerk + 1 Split Jerk@ 70%,72%,75%, 78% of 1RM Jerk. goal is no misses, solid technique.
LII: work up to a moderate weight (not maximal) and hold for 4 total sets of 2 across. Push Press as appropriate
LI: Push Press or Press as appropriate, light to moderate weight.
(20 minutes)
 
3. ”Crossfit Open WOD 13.2”
AMRAP 10
  • 5 Shoulder to Overhead 115/75
  • 10 Deadlift 115/75
  • 15 Box Jumps 24/20”
LIII: as Rxd
LII: 75/55 or scale weight and box height as needed. One barbell per athlete
LI: 5 push press, 5 deadlifts, 10 box jumps or step ups
 
4. Cash-out - Choose one:
 
A. 50 handstand push-ups for time
B. 1-arm Farmer’s Carry 4x 20m per side
C. Targeted Mobility
 
Have fun!