Wednesday, May 27, 2015

Contact us to reserve your spot for the next PCFU semester of classes starting at the end of this week

FightFit now every Thursday night at 7:30pm at MDR

Prehab

Side Plank Leg Raises x 10 reps each
Bird Dogs x 15 each side
Sampson Stretch x :30 each
Bounce Arounds x 5 reps

Warmup

Tabata Intervals
Minute 1:  Singles
Minute 2:  Singles while running in place
Minute 3:  Double Under practice

Notes:  A tabata interval is :20 of work, followed by :10 of rest.  This means we will be performing 2 sets of each of the above.

Strength

Deadlift – take 15-20 minutes to warm up and complete sets of 5 reps at 55%, 65%, 75% and  5 + reps at 85%.

Notes: Please make sure on the last set you complete as many reps as you can (safely at 85 percent). Make sure you maintain proper form and posture on Deadlifts to protect your back. Do not allow back to round. Remember technique is the key so please keep light if you are new to Deadlifts. You may also use Kettlebells or Dumbbells for those that need it scaled down.

Conditioning

15 min amrap:
10 Power cleans
20 Burpees
30 double unders

Notes: The prescribed weight is 135/95 lbs and the scaled weight is 95/65 lbs. Please scale double unders to 90 single unders if needed.

Cool Down

GHD or Weighted Situps x 25 reps
Calf Stretch x :60 each
Pike Stretch x :60
Straddle Stretch x :60