March 17

Tuesday, March 17, 2015

PCFU Classes start in 2 weeks:  Nutrition, Gymnastics, Olympic Lifting, Running, or Mobility.  Email us to reserve your spot now!


Wrist and ankle mobility, 2 minutes
Keg drill, 2 minutes
Monster walks, 10 each direction
15 Banded squats
15 Scapula push ups
Downdog ankle stretch, 20x
Bird dogs, 10 each side
Samson stretch, 30 seconds each


Double under practice, 2-3 minutes
10 Ring rows
10 Wall squats
10 Push ups
:30 second plank hold
2 Wall climbs

Cool down:

Jog ‘easy’ 400 meters
Calf stretch, 30 seconds each
Pigeon stretch, 2 minutes each
Active hang, 1 minute

Fitness and Advanced Strength

A) Handstand Progression practice for 10 minutes:

Step 1:  Be able to hold 30 degree handstand for 30 seconds

Step 2:  Practice getting wrists 3” from wall and how to turn out

Step 3:  Be able to hold 3” from wall position with only feet touching for 45 seconds

Step 4:  Practice balance in the 3” position by tapping your foot off the wall until you can balance for 10-15 seconds regularly

Step 5:  Start with your wrists 8-12” from the wall, pull one leg out and then the other to find balance.  This is beginning to simulate kicking up to a handstand.  Be able to hold for 10-15 seconds regularly.

Step 6:  Practice kicking up to the wall without letting your feet hit the wall until you can begin to hold a handstand.

Notes:  If you do not have the overhead mobility to achieve a straight line from your wrist to shoulder to hip to ankle, you will not be able to perform the 3” handstand position and should spend time opening that position up with cat stretch and keg drill.  You can still practice handstands, but your position will not be as optimal and the sequence above will not work as well.  Prioritize mobility and you will get better at everything overhead!

B) Box Squats 10 x 2 reps, rest about 60 seconds

Notes:  This is our first time performing box squats.  Focus on learning to perform the movement properly and establish what you need to create a 1-2” below parallel box and take note because we will be using this over the coming weeks.  A box or box with plates is ideal, not a medball.  Start with light weight, or even just a barbell and build to no more than 60% of your 1 rep max back squat.

 These reps should be slow and controlled on the way down, with a one second pause at the bottom before exploding back up as fast as possible.  

Setup:  Slightly wider feet and toes pointed out more than normal

Descent:  Push your butt back and knees out while arching the back hard and keeping your shins as vertical as possible

Bottom:  Do not plop onto the box and do not rock back and sit upright.  Keep the torso tight and back angle constant.

Ascent:  Drive up as fast as possible.  Do not rock forward, let the chest to drop or the hips rise first.  Think about leading with the chest and driving the knees out.

Fitness Conditioning

Row 500 Meters
20 Front Rack Reverse Lunges
30 Pull-Ups or Ring Rows
20 Front Rack Reverse Lunges
100 Double Unders
-10 min cap-

Notes:  Prescribed is 95/65 for the lunges and chin over the bar pullups.  Scale the lunges to dumbbells if needed for mobility issues.  Scale to ring rows if needed for mobility.  If you can perform double unders at all, simply perform as many reps as possible until the 10 minute mark.  If you cannot perform double unders, perform 300 singles.

Advanced Conditioning

Row 500 Meters
20 Front Rack Reverse Lunges (135/95 lbs)
40 Chest-to-Bar Pull-Ups
20 Front Rack Reverse Lunges (135/95 lbs)
100 Double-Unders
-10 min cap-

Notes:  Scale to finish under the time cap.  Do not scale to regular pullups, but rather use a band or scale the reps to practice the skill.  Scale the lunge weight if needed.


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