Coach Ayn looks on during the PVCF Friday Night Lights! Get ready for this Friday. Just stop on by!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up: two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 hanging leg raise, 3 strict toes-to-bar, 3 kipping toes-to-bar. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. If the advanced element is too challenging, repeat the version you can perform correctly. (10 min)
Seven sets to work up to the heaviest single rep you can handle today. LIII/II: as written LI: work up in sets of 3 or 2 adding weight slowly (20 min)
3. “Fran” 21-15-9 reps for time of:
- Thrusters 95/65
LIII: as rx’d LII: scale weight as needed. AMRAP :75 thrusters. If you get to 21 before time is up, move on to… AMRAP :75 pull-ups. If you get to 21 before time is up, move on to… AMRAP :60 thrusters. If you get to 15 before time is up, move on to… AMRAP :60 pull-ups. If you get to 15 before time is up, move on to… AMRAP :45 thrusters. If you get to 9 before time is up, move on to… AMRAP :45 pull-ups. If you get to 9 before time is up, you’re done. For load, use 40-50% of your 1RM thruster. Record your time to completion, or total thrusters/total pull-ups. LI: 15-10-5 Thrusters and ring rows