Tuesday, June 2, 2015

PCFU Classes kick off this week…Its not too late to sign up!


10 Wall extensions
10 Hollow rocks
10 Arch rocks
10 Scapula Push ups
:30 second Active hang


30 Jumping jacks
20 Mountain Climbers
10 Ring rows
10 T-push ups or 5 Strict Ring dips
:15 second bottom of dip hold or bottom of push up hold

Cool down:

Overhead band distraction, 1 minute each
Pigeon, 90 seconds each
Calf stretch, 30 seconds each
Straddle, 1 minute


Muscle Up Progression Drills.

Notes: Spend 10-12 minutes working on Hollow to Open, False Grip, Transition, Swinging on Rings drills.

For those not comfortable on the rings, complete 5 rounds of 5 Strict Pull Ups (With or without bands) and 5 strict dips (With or without bands). Advanced athletes please perform 5 rounds of 3-5 muscle ups.

Focusing on connecting all 3-5.


4 Rounds
60 Sec Max Ground to OverHead
60 Sec Max Burpee Box Jumps (24/20)
rest 2 min

Notes: Prescribed is 95/65lbs in the ground to overhead.  The weight is meant to be light so the athlete moves fast. Scaled will be 75/55.  For ground to overhead the athlete may use a power snatch or clean and jerk as long as they achieve full lock out. The key to this workout is not stopping during your two minutes of movements. Try to keep each round consistent or higher.

Please record your total number of reps at 4 rounds.

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