Monday, September 14, 2015

Make sure you check out the PCF World Championship event details and signup to support your gym now!

This is the 6th week of our 8 week cycle, which means we only have 3 more weeks of work before we retest and work to represent at the PCFWC!

Ok, I promise this is my last climbing pic for a while…Thanks to everyone that came out to Joshua Tree for a great weekend of climbing and camping.  Can’t wait for the next trip!

Prehab

Foam Roll Legs, Lats and Calves x 5 minutes
Monster walks x 10 steps
Groiners x :60

Warmup

Jog 200 meters
10 Walking Lunges with Sampson Stretch
15 Scapula Pushups
Jog 200 meters
10 Wall Squats
10 Back Squats

Strength

5×5 Back Squats (this week add 5-10 pounds from 4 weeks ago)

Notes:  Warmup and perform 5 heavy working sets.  If you did not perform this 4 weeks ago, start around 75% and build up to your max for the day.  Rest about 2 minutes between sets.  Maintain straight posture as you lower yourself down. Make sure the hip crease is below the knees before you stand up. Fight to keep your chest up when weight gets heavy. Please add a box if you struggle to get below parallel. If that is the case please keep the weight light until proper form and technique is achieved.  

Conditioning

3 Rounds:
6 Power Cleans
8 Box Jump Overs
10 Pull ups

REST 2 MIN, then REPEAT

Notes:  This is meant to be all out effort for each 3 round effort.  Try to maintain your same pace on the second attempt!  RX+ is 135/95 with 30/24 box height and chest to bar pull-ups.  RX is 95/65lbs, Box Height is 24/20inch and Pull Ups. If you cannot perform pull ups please sub in Ring Rows. The weight is meant to be light and fast!

Cool Down

2 Rounds:
10 Wall Extensions
15 Tuckups