January 21

Wednesday, January 21, 2015

PCFU Gymnastics Class at Venice tonight at 8pm!

Prehab:

Posterior Chain flossing
Super rack stretch
Scapula Push ups
Lat activations/ Bar taps

Warm-up:

Jog 400 meters
8 T-Push ups
5 Burpees
10 Stiff Legged Deadlifts
10 Hang Power Clean
5 Front Squat

Cool down:

20-30 GHD Hip extensions (slowly!)
Samson stretch
Calf stretch

Fitness Strength

Deadlifts at the following reps:  10-10-10-8-6

Recommended:  50%-60%-70%-75%-80%

Notes: Do not go above these percentages, even if the weight feels light.  If you do not have percentages, build off last week.  If the coach establishes that you do not have a quality bottom position, you will perform a Romanian style Deadlift starting on boxes or a rack.  This goes for everyone no matter your experience!  Take time to improve and perfect this position and you will get better at all movement.

Advanced Strength

Every minute on the minute for 12 minutes, perform Hang Clean and Jerk

Notes:  Warmup and attempt to perform all rounds at 85-90% of your 1rm clean and jerk.  The clean should be a full squat.

Fitness Conditioning

50 Double Unders
25 Hollow Rocks
5 Wall Walks
40 Double Unders
20 Hollow Rocks
4 Wall Walks
30 Double Unders
15 Hollow Rocks
3 Wall Walks
20 Double Unders
10 Hollow Rocks
2 Wall Walks
10 Double Unders
5 Hollow Rocks
1 Wall Walk
-15 min cap-

Notes:  Prescribed is fully extended arms and legs for the hollow rocks and nose and toes touching for the wall walks.  Sure this workout is technically for time, but focus on form and staying tight throughout all movements.   

Advanced Conditioning

150 Double Unders
12/8 Muscleups
100 Double Unders
8/4 Muscleups
50 Double Unders
4/2 Muscleups
-15 min cap-

Notes:  This is an advanced workout.  Feel free to scale to the same number of bar muscleups or Hip to ring pullups with supplemental dip work.

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