Thursday, August 20, 2015

The PCFU Gymnastics class starts tonight with Chelsea at 8pm.  This class is designed to improve your freestanding handstand throughout the EIE challenge.

Remember, no matter what your commitment level during this 8 week challenge.  Our programming is designed to help you improve in the tests we performed last week.  Today you will have a chance to work on your double unders, burpees, pull-ups and power cleans, all of which will be retested in 6 and a half more weeks.  Focus on incremental improvement from week to week and how what you are doing today will translate into long term gains!

Gloria is badass…62 years young:)

Prehab

DownDog Angle Stretch x 20 reps
Theraband Routine x 15 reps each
Sampson Stretch x :30
Leg Swings x 10 each direction

Warmup

Jog 200 meters
Junkyard Dog Warmup x 5 reps each position

Strength/Skill

Review Double Under progressions and perform “Tabata” Double Unders

Notes:  This will be 4 minutes of :20 work/:10 rest.  Score for this will be your lowest number performed in any given round.  Remember those 100 double unders at the end of the EIE Chipper?  Click HERE if you need a reminder of our learning progression.

Conditioning

15-12-9
Power Clean
Burpees

Rest 2 Min

12-9-6
Front Squats
Pull Ups

Rest 2 min

9-6-3
Squat Cleans
Burpee Pull Ups

-20 min cap-

Notes: RX+ is 135/95lbs with Chest to bar pullups and Bar Muscleups.  RX is 95/65 lbs with regular pull-ups and burpee pull-ups  Please scale accordingly. If you cannot perform a burpee pull ups, a burpee to a target is acceptable.

Cool Down

2 Rounds:
Side Plank Leg Raise x 10-20 reps
Reverse Snow Angels x 10-20 reps
Calf Stretch x :60