January 17

Saturday, January 17, 2015

PCFU Oly Course starts today!  10:30 am in Venice!  Slam bars!!

Prehab:

Posterior chain flossing
Monster walks
Scapula Push ups

Warm-up:

With a light kettlebell:

2x:
5 Goblet squats
5 Jumping squats (no weight)
10 Kettlebell swings
5 Push press (each side)
10 Russian Twists (l/r=1)

Cool down:

Downdog calf stretch
Couch stretch, 1 minute each
10 Wall extensions

Fitness Strength

Back Squat 5-5-5-8-8

Notes:  Use the first 3 sets as acclimation sets to prepare you for the final sets of 8 reps.  These sets should be heavier than your 10 sets from last week.  Rest no more than 2:30 between sets.  New athletes should focus on quality over load and use a box if needed to ensure quality depth and form.  Experienced athletes should attempt to perform 70-80% on the 8 sets, but remember quality first!

Advanced Strength

Back Squat:
5 reps @ 80%
3 reps @ 85-90%
1 rep @ 90-95%
3×8 reps @ 70-80%
Rest 2:00-2:30 between sets

Notes:  Prioritize quality movement above all else!  For the big sets at the end, do not take longer than 2 seconds at the top between reps.

Partner Conditioning

500 meter row each

-then 3 rounds each-

15 Kettle Bell Swings
100’ Bear Crawl

-then 3 rounds each-

10 Partner Burpees
100 meter overhead Med Ball Run

-then-

500 meter row each

-20 min time cap-

Notes: Prescribed is 55/35 Kbs to overhead and 20/14 med balls.  One partner is working while the other partner is resting.  Each partner will complete a full round before switching.