halloweenprize

PVCF Halloween Throwdown on October 29th! All are welcome! There will be a prize for BEST Costume! Rx'd and Scaled Division Prizes as well. Register here <3

 

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

1. Mobility: 2 minutes per side banded wrist mobilization

2. Three rounds not for time w/ empty barbell of:

  • 10 Press
  • 10 Deadlifts

2. Press 2-2-2-1-1-1. Six sets to work up to the heaviest single you can handle IN GOOD FORM today. Superset with Weighted pull-ups 2-2-2-1-1-1

If you don’t have unassisted pull-ups yet, do this: 2 :10 second pull-up negatives per set

4. Warm up deadlifts (10 min)

5. ”Diane” 21-15-9 reps for time of:

  • Deadlifts
  • Headstand Push-ups

 

LIII: Your goal is to get 45 deadlifts and 45 handstand push-ups in under 6 minutes. Deadlifts @ 225/155lbs, HSPU to floor level. If you have completed Diane RXds many times, do Strict HSPUs today. LII: deadlifts @ 60% of today's 1RM (up to 225/155lbs). Headstand push-ups to no more than one Abmat--otherwise use some version of the pike press. 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 9 before time is up, you're done. Level I: six rounds not for time of 5 deadlifts and 5 pike presses or dumbbell presses. Rest 30s between sets.  

 

 

Have fun!