Merry Christmas!!

Wednesday, December 26, 2012

Mobility:

400 meter Jog
Keg Drill
PVC Dislocates
Super Rack
Olympic Wall Squat

Strength:

Every 20 seconds for 4 minutes (13 total reps):
1 Power Snatch @ 75% (of max sntach any style)

Every 20 seconds for 4 minutes (13 total reps):
1 Power Clean @ 75% (of max clean any style) 

Notes: Classic Programming will work up to a moderate weight that good technique can be maintained and perform same rep scheme.

Classic Conditioning:

5 rounds for total working time of:
Run 200 meters
10 Pull-ups
15 Abmat sit-ups

Rest 1 minute between rounds.

Advanced Conditioning:

3 rounds for total working time of:
Run 400 meters
20 Pull-ups
30 Ab-mat sit-ups

Rest 2 minutes between rounds.

Cool Down:

Calf Stretch
Cobra Stretch
Foam Roll Posterior Chain

Doin’ Work!!

Merry Christmas to the entire PCF family!  I can’t wait to get back and start the new year with everyone.

  It’s going to be an amazing 2013!!