February 18

Wednesday, February 18, 2015

PCFU Gymnastics Class at Venice tonight at 8pm!

Prehab:

Posterior chain flossing, 2 minutes
15-20 Scapula Push ups
10-15 Lat Activations (vary position)
Fire Hydrants, 10 each direction

Warm-up:

2 minutes skip rope/DU practice
5 Inchworms
5 Burpees
10 Pike Sit ups
10 Good mornings
5 Hang Clean + Push jerk or 10 Romanian Deadlift

Cool down:

Foam roll quads, glutes, calves
Doorway stretch, 30 seconds each
Samson stretch, 30 seconds each

Fitness Strength

Deadlifts at the following reps:  8-6-4-2-1-1+

Recommended: 55%-65%-75%-85%-95%-100+%

Notes:  This is the end of the cycle and time to go for a new 1 rep max.  Follow the percentages exactly, rest as needed and depending on how the 95% feels, go for 101%-105% on your last set.  You will only get one shot at this today, so if you feel strong, you can perform more than one rep (that is what 1+ means).  Remember, you cannot PR on any given day, so if you are not feeling it today, stay safe and focus on form over load.  If you are new, build off last weeks numbers. The coach has the prerogative to tell you not to try a heavier weight based on what they are seeing!  Grab a belt and use it if needed, it will make you stronger.

Advanced Strength

20 minutes to perform your heaviest set of Clean and Jerk x 3 reps

Notes:  We will be testing our 1 rep max next week.  For today, perform at least 5 heavy sets of 3 reps, resting :10 between reps.  Rest as needed between sets.

Fitness Conditioning

As many rounds as possible in 6 minutes:
Row 200/150 Meters
20/15 Hand Release Pushups

-Rest 4 minutes-

As many rounds as possible in 6 minutes:
10 Goblet Squats
10 Chest to Ring Rows
20 Double-Unders

Notes:  Prescribed is 55/35 kbs and hands and feet even for the ring rows.  Ring rows are being performed today to give a break from the overhead position and provide accessory pulling strength for getting stronger in regular pullups.  Scale the double unders to 60 singles or :30 of effort each round.  Scale the pushups to a variation that feels easy, that might mean using a box or elevated bar without hand release, but you should be sprinting through the first couple rounds.

Advanced Conditioning

As many rounds as possible in 6 minutes:
Row 250/200 Meters
5 Power Snatches (135/95)

-Rest 4 minutes-

As many rounds as possible in 6 minutes:
10 Front Squats (135/95)
10 Pull-Ups
20 Double-Unders

Notes:  This weight power snatch is an important weight for the upcoming Open.  If you can perform this safely, then do it, even if that means you only get a couple rounds.  The front squats are from the floor.