Looking Ahead

Friday, October 18, 2013


400 meter Run
3 Rounds of:

10 KB Swings (Light weight)
10 Push Ups
10 Jumping Air Squats

Classic Strength:

3×5 Pause Front Squat

Notes: 3 second hold in the rock bottom!  Focus on keeping the torso and elbows up and bouncing out of the bottom!

  Feel free to perform a regular front squat or HBBS if you do not have a quality bottom position.

Advanced Strength:

High bar Back Squat: 1X5@60%, 1X5@65%, 2X5@70%

*rest exactly 2:00.


“Fractured Fran”

21 Thrusters 95/65#
21 Pullups
-rest 2 minutes-
15 Thrusters 95/65#
15 Pullups
-rest 2 minutes-
9 Thrusters 95/65#
9 Pullups

For total working time.

Note: The point is to see how fast you could be on Fran assuming you did not rest. Each round should be a sprint and completed with as little breaking as possible.

Midline Cool Down:

50 V-ups or Tuck-ups for Quality (control up and down)
Foam Roll Quads

Dad squats.

All of you should be receiving weekly emails from PCF with updates on what is going on in our community.  The most exciting update that I have seen is the MDR vs Venice Throwdown that is happening next weekend.  Saturday, October 26, 2013 will mark the first ever inter-gym competition which kicks off at 11:00am with our proud National Anthem and a possible fighter jet “fly by”?  I could not be more excited.  I’m feeling the buzz between both gyms and there is definitely some trash talking going on.  There are about a dozen different events that everyone will have an opportunity to participate in.  The events that I’m looking forward to the most would have to be “Grace” and the “Tug of War”.

 There is a good chance we could have over 100 people participate in “Grace” and the idea of seeing a 100 bars being cleaned and then jerked over head for time really gets me fired up.

 The “Tug of War” will be a team event and I look forward to seeing each teams strategy going into each head to head match up.  

Start planning out your weekend and get ready for an epic Saturday in late October.  I can’t wait!!

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