Friday, August 21, 2015


  • Due to many of the coaches competing at the Summer Shakedown, there will be Open Gym at Venice instead of the morning classes.  Regular schedule and group classes will be held at MDR.
  • PCFU Olympic Lifting class will be at 10:30 for those that want a 6 week developmental program with Coach Josh Squyres!
  • FREE Beach workout for ALL!  Where Rose Ave hits the beach at 10am.

Have you been to the beach workout to experience sand sprints?  Brutal!


Wrist Mobility x :60
Keg Drill x 2 min
Bottom of the Squat x 2 min


Jog 200 meters
10 PVC Dislocates
10 PVC Pause Overhead Squats
Coaches choice mobility
10 Overhead Squats with barbell


5×5 Overhead Squats

Notes:  Warmup and perform 5 working sets, starting around 65% and building up to your max for the day.  Rest about 2 minutes between sets.  Maintain straight posture as you lower yourself down.  Prioritize shoulder position over depth and use a PVC or light weight to focus on improving position.  Good mobility drills to help are keg drill, ankle mobility and wall squats.


50 Double Under Buy In.
6-8-10-12-14 Dumbbell Snatches (each arm)
Wall Balls
50 Double Under Buy Out

Notes:  RX is 50/35 Dbs and 20/14lb wall balls.  Scale the double under by practicing for 2 minutes and attempting to perform as many as possible.

Cool Down

2 Rounds:
10 Theraband Shoulder Circles (each direction)
10 Banded Good Mornings
Couch Stretch

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