Monday, June 15, 2015

The 4th week of our 8 week strength cycle, we will be deloading before another 4 week phase!

Matt dropping some knowledge at the PCFU Nutrition class!

Prehab

Bottom of the Squat x 2 minutes
Posterior Chain Flossing x 15 reps each
Super Rack stretch x :30 each
Tricep Smash x :30 each
Monster Walk x 10 steps each direction

Warmup

2 Rounds with a light KB:
5 Press, each
10 Goblet Squats
5 Stiff Legged Windmill, each
10 One armed russian swings – try alternating hands at the top!
10 Russian Twists (l/r equals 1)

Strength

Front Squat – take 15-20 minutes to warm up and complete the following sets: 10 reps @ 40%, 10 reps @ 50 % x 2 and 5 reps at 60% x 2.

Notes: Maintain straight posture as you lower yourself down. Make sure the hip crease is below the knees before you stand up. Fight for the front rack position as the weight gets heavy by keeping those elbows as high as you can. Please add a box if you struggle to get below parallel. If that is the case please keep the weight light until proper form and technique is achieved.  

Conditioning

“Elizabeth”
21-15-9 reps of:
Cleans
Ring Dips
– 15 min time cap –

Notes: This is a classic “girl” workout.  Previously we required this workout to be performed with squat cleans, but we will be re-establishing this baseline with power cleans today.  The RX weight is 135/95 lbs. The scaled weight is 95/65 lbs.  A scaled option from ring dips is banded ring dips or box dips.

Cool Down

2 Rounds:
PVC Dislocates x 15
Seated Straddle Leg Lifts x 10
Straddle Stretch x :60