Wednesday, September 2, 2015

REMINDER:  7:30am class at Venice will be hosting the Santa Monica SWAT team!  All members are still welcome to attend, but the workout will be altered to accommodate the group.

“Hidalgo” on Labor Day!  Limited schedule and free for friends and family.

One of the first known PCF training photos, circa 2008, training in an old restaurant in West Hollywood. 

Prehab

Super Rack Stretch x :60
Foam Roll Legs x 5 minutes
Monster Walks x 10 steps

Warmup

Double Under practice x 1 minute
10 Side Plank Leg Raises, each side
10 Good Mornings
10 Front Squats
Double Under practice x 1 minute
10 Hang Power Cleans
10 Hang Squat Cleans

Strength

Clean Complex: Take 10 min to go over and warm up for complex

EMOM for 12min 1 Hang Power Clean + 1 Power Clean + 1 Clean

Notes: Focusing on good form and technique. Start light and add weight as you go up, DO NOT go to failure.  Scaled athletes can perform a deadlift plus hang power clean and hang clean.

Conditioning

50-40-30-20-10
Double Unders

12-10-8-6-4
Power Cleans

Notes: RX+ weight for Power Cleans is 165/110 and RX is 95/65. You must attempt 90 seconds of Double Under practice (each round) if you cannot perform double unders.

Cool Down

50 Abmat Situps
Pike Stretch x 2 minutes
Straddle Stretch x 2 minutes