Tuesday, August 27, 2013

Attention MDR Peeps!  There is NO PARKING today in the big lot.  Special event today only, tomorrow is back to normal.  NO PARKING IN BIG LOT TODAY!!  Thank you.


10 Wall squats
10 Cossack squat
10 Scapula Push-ups (hold top of the 10th rep for 30 seconds)
10 T- Push-ups

Classic Strength:

Back Squat
8 – 7 – 6 – 5 – 4 – 3 – 2 (increase weight each set)

Notes: Every set, starting with the 8 rep, should be challenging but depth and positions should be perfect.

 Advanced Strength:

1) HBBS: 1X8@65%, 1X6@75, 1X4@85%, 1X4@90% – rest 2 minutes.

2) Front Squat: 1X5 @ 70%, 1X4 @80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary).

Classic Conditioning

3 rounds for time:

50 Double Unders or Jump Overs
50″ Overhead Walking Lunge 45/25#
25 Burpees
– 15 minute cap –

Advanced Conditioning

3 Rounds for time:

50 Double Unders
50′ Overhead Walking Lunge (24/16 kg kettle bells in each hand)
25 Burpees

Cool down:

3-5x Skin the cats
Down dog calf stretch
Pigeon, 2 minutes per side

A good scaling option today.  One is always easier than two.

Just a reminder this Saturday August 31, we will be making a strong showing at the Summer Shakedown in Huntington Beach.  PCF,  along with 70 other teams (2 men and 2 women), will battle it out for fame and glory (and the coveted Gold “Shake-weight” trophy)  in one of the most fun, original,  local competitions I have ever taken part in.  Get your carpools dialed in and we’ll see you there!


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