Tuesday, October 22, 2013

Track Night at 7pm at Santa Monica High School – Sign up HERE


20 Jumping Jacks
10 Jumping squats
5 Burpees
Rack stretch w/ barbell
5 Pause Front squats
Samson stretch

Classic Strength:

Front Squat 5 – 3 – 3 – 2 – 2 – 1 – 1


Notes:  Try to increase load each set until reaching a near maximal one rep Front Squat. Log this number!

Advanced Strength:

Front Squat: 1X5@60, 1X5@70%, 1X5@75% – rest as needed.


5 Rounds for reps and total time:
30 Seconds Max Effort Jumping Lunges
Run 400m (all out)
Rest 1 minute after each round

Cool down/Midline:

50 Weighted Ab-mat sit-ups
50 Arch rocks
Cobra stretch
Calf stretch
Couch stretch

This young dude spends his free time climbing whatever tall structure suits his fancy….then hangs off the highest point with one hand.  Happy Tuesday!  Enjoy!


Alllllrighty!!!  Time to pledge your allegiance PCF!  The deadline for the Battle Royale sign-ups is TOMORROW!  Blue vs Red, Diso vs Martina, “the O.G” vs. “that other gym”….whatever!  It’s going to be an epic blast!


On another note, next week is Halloween and it’s time to get those costumes ready!  What could be better than wodding in a giant plushie suit?

….Right Kareem??

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