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)

2. Thruster

  • 1-1-1-1-1-1-1

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
  • Pull-ups

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

Have fun!

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