A1. Deadlift 321321 - rest 90 sec
A2. HSPU 6 x 3 @ 5-10.0.1.0 - rest 120 sec
B1. Pull-ups (over vertical) 3 x 15-25 - rest 90 sec

-a1- work to a max load, then drop back down and wave back up with 4-7% higher on the bar for each lift.

-a2- slow and controlled 5-10 second eccentric, kick back up and repeat

-b1- pick a number and stick with it for sets across - maintain a chin over bar position, also attempt unbroken reps

A1. Run 1K x 2 - rest 10 min

-a1- for best lowest possible time combined.

**Be sure to check out the PCFC blog for updates on the challenge (hint #2 and #2 were given yesterday)

A1. Back jump Squats @ 5 x 10 - rest 120 sec
A2. Push press/Push Jerk 5 x 2.perfect reps - rest 90 sec

-a1- load bar with 37-42% of your 1RM back squat for sets across.  A jumping squat is going to be a full depth squat + a jump at the top (you need to actually leave the ground slightly)

-a2- 2 push press then push jerks for perfect reps (any poor mechanics will equal a completed set)

A1. Clapping push-ups 4 x perfect reps - rest 10 sec
A2. Chest to bar pull-ups 4 x reps - rest 120 sec
A3. Prowler Push 2 gym lengths high/low - rest 10 sec
A4. D-Ball slam 4 x 15-25 - rest 180 sec

-a1- any deviation in mechanics means the end of the set.  Can be done from knees or toes.  If clapping push-ups are not possible, scale to normal push-ups.

-a2- Scale to attempt if needed, do not over band as the purpose of the explosive pull may be lost.  If chest does not touch - set is over.

-a3- Push from high to low full gym length, weight for sets across rather than building.

-a4- 10#/20# balls, choose  number and stay with it for the entirety of the workout.

** Monday will become the rest day and we will resume 3on 1 off on Tuesday.  Enjoy your weekend and cheer loud.

A1. Romanian Rhythmic Squats 3 x 50 - rest 20 sec
A2. Bench/box bounding x 3 or 20-24” Box jumps 3 x 6-8 - rest 4 min
B1. Front plank with shoulder taps 3 x 20 @ 1010 - rest 5 sec
B2. Weighted anchored DB sit-ups 3 x 12 @ 3010 - rest 90 sec

-a1- increase weight by 5-10# from last week if the rep range was met, if not complete the reps with the same loading

-a2- bounding on benches or high box jumps

-b1- attempting to maintain a rigid torso, no hip sway, slowly touch each shoulder on a 1 sec count up and a 1 sec count down for reps

-b2- hold Db overhead, anchor with step or DB’s

** Reminder - double day workout at 2:00pm today.  Come down if you like.