Saturday, September 12, 2015

Be sure to check your email tomorrow for the PCF World Championship Event details!

Join us at the Beach at 10am for our free weekly community workout.  We meet where Rose Ave dead ends.  Bring your friends and family!

Nicole climbing at Joshua Tree!

Prehab

Posterior Chain Flossing x :60
Overhead Band Distraction x :60
Foam Roll x 5 minutes (legs, back, lats)

Warmup

Jog 200 meters
10 Goblet Squats
15 KB Swings
10 Hanging Knee Raises
15 KB Deadlifts, slow

Review and setup for the workout!

Partner Conditioning

20 min AMRAP
10 Power cleans
Run 200m
20 toes to bar
Farmers Carry 100m

Notes: Please perform this Relay Style one movement at a time.  One partner will perform all 10 power cleans, then other partner performs the power cleans, then one partner runs 200 meters, then other partner runs, and so on.  RX+ Weight is 155/105lbs and 70/55 kbs.  RX is 115/75 and 55/35 kbs. Please substitute Vups or Tuckups instead of Toes to Bar if needed.

Accessory Strength:

3-4 Rounds for quality:
Snow Angels x 15 reps
L Sit x :20, accumulate
Side Plank Leg Raise x 15 reps

Notes:  Rest as needed and focus on perfect form, not how fast or how many rounds!