Friday, September 11, 2011

Twenty PCF members and friends will be heading into the desert to Joshua Tree to enjoy a weekend of rock climbing and camping.  This is something we organize twice a year, not just because we love rock climbing, but because we believe it is a critical aspect to living a healthy and fit lifestyle…you have to use your fitness and play and learn new sports!

This Sunday we will be releasing the event details for the upcoming PCF World Championships and we really hope that you decide to participate.  This is about supporting your home gym, maybe stepping outside of your comfort zone and giving a purpose to your training!

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Joshua Tree at night, photo credit by Judson Abts

Prehab

Keg Drill x 2 minutes
Theraband Circles x 15 reps each direction
Bottom of the Squat x 2 minutes

Warmup

Jog 400 meters
Side Plank Leg Raises x 10 each
PVC Dislocates x 15
PVC pause Overhead Squats x 10

Practice Snatch Balance with PVC

Strength

Spend 25-30 minutes working on the following:

Snatch Balance 5 x 3 reps, as heavy as possible with quality form
1 arm DB Overhead Squat 5 x 5 reps each arm

Notes:  The snatch balance is a dynamic snatch receiving position exercise that adds more demand on technique, precision and speed to the overhead squat. Please take your time working on the mechanics of this movement with a PVC and empty barbell before adding weight.  Focus on “keeping the bar back” and landing in that quality overhead squat position we have been working on.  Remember on both Snatch balance and 1 arm DB Overhead Squat please make sure arm/arms are locked out and weight is on your heels.  Perform overhead lunges if needed for the DB squats.  Advanced athletes may setup the blocks for safety and convenience with heavier weights in the snatch balance.

Conditioning

“Randy”
75 Power Snatches
(8 min cap)

then at 8:00,

400m Run

Notes:  RX is 75/55lbs.  Scale down to a weight that is light.  To stay under the time cap you need to perform about 10 reps per minute.  Focus on keeping your back tight, the bar close to your body and using your hips.  This is a real grip killer, so be strategic in the beginning.  At 8 minutes, everyone will run a 400 meters as fast as possible.  Try to beat your time from last week!

Cool Down

2 Rounds:
Wall Extensions x 10 reps
25 Situps

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