Saturday, May 30, 2015

Contact us to reserve your spot for the next PCFU semester of classes starting next week!

Don’t forget to use your Wodify app to reserve your class in advance!

Prehab

Foam Roll Legs and Lats
Posterior Chain Flossing x :30 each
Super Rack Stretch x :30 each
Wrist Mobility x :60

Warmup

Single Unders x :30
Doubles x 1 minute
Junkyard Dog x 10 reps each position

Strength

Hang Power Clean:  take 12 minutes to build to a heavy 2 rep

Notes: Focusing on good form and technique work up to a heavish 90-95percent. Add weight as you go up, DO NOT go to failure. Focus on your starting position in the hang before beginning next rep DO NOT RUSH!. Do your best not to drop the bar.

Conditioning

In teams of 2:
30 Dips, (while partner holds hollow position),
100 DB Push Press (while partner performs no push up burpees),
100 KB Swings (while partner holds plank position),
200 DU (while partner holds L-sit)
– time cap 25 min-

Notes: Example. Partner one performs dips while partner two holds hollow position. You may switch as many times as you like until the set is complete.

Work stops if either partner stops work. The RX weight for the dumbbells is 50/35 and for scaled 30/25

Cool Down

Wall Extensions x 15 reps
Pike Stretch x :60
Weighted Side Stretch x 5 reps each side