PVCF athlete, Katie Monahan emanating commitment, focus, and strength! (as she does ALL the time!)




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

1. Warm-up F: 3 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) (10 min)

2. Push Jerk

  • 2-2-2-2-2

LIII: Push Jerk+ Split Jerk @70-72-75-78-80% 1RM Jerk LII: Add 5% to your weights from last week and hold for 5 total sets of 2. Goal is no misses and good form so adjust weights as needed. If you were not here last week work up to a moderate weight with good form and hold for 5 total sets of 2 reps. LI: Push Press 5x2 at a light to moderate weight. (15 min)

3. “Thirteen Monkeys” EMOM 20:

  • Even: 13 kettlebell swings
  • Odd: 13 x 10m shuttle run

LIII: 2 pood/1.5 pood LII: 1.5 pood/1 pood L1: 6 swings, 9 runs, scale weight as appropriate

If the class is large, half of the athletes will start with shuttle runs, the rest with kettlebell swings. If you haven’t quite finished the work when the minute is up, switch anyway. Have fun!