Tuesday updates!

Tuesday, November 12, 2013

Prehab/Mobility:

Monster walks
Super rack stretch
Samson stretch

Warm-up:

Jog 400 meters
10 Pause front squats (3 count)
10 Push press
10 Good mornings
5 Hang power cleans
5x 1 Hang clean + 1 Jerk

Strength:

EMOTM for 10 minutes perform:
1 Power Clean + 1 Squat Clean + 1 Split Jerk @ 80% 1RM Power Clean

Notes: If you struggle reaching full depth and rack position with squat cleans, perform 2 power cleans + split jerk. Focus on hitting proper positions, foot speed and landing in a strong base with your legs for all 3 movements. Weight should be caught overhead with arms perfectly locked out for the jerk. Do not press out!  Feel free to adjust the weight as needed.

Conditioning:

For total time:
Run 800m
Rest 3:00
Row 1000m
Rest 3:00
Run 800m
Rest 2:00
Row 500m
Rest 2:00
Run 400m

Cool down:

3x:
15 GHD Sit ups
15 Hip extensions
1:00 Plank hold

What could be better than Thanksgiving dinner?  Two!  If you’re lucky:)  The Buttery Goodness continues!  Our second PCF Cooking Class put on by none other than Lela Buttery will be held November 19.  Get ready to eat and drink your way through this highly informative evening and learn all the tricks to paleo-fying one of the most intimidating meals to prepare (maybe that’s just me!)  Spots are limited so register here now!

Just another reminder, this Saturday is Battle of the Boxes!  We hope to have a strong showing of support and therefore classes will be limited to Open Gym and Barbell Club in Venice only and a few classes in MDR.  Check the schedule!!