Tuesday, September 22, 2015

Did you know that your gym throws THE most badass party on the westside of Los Angeles every year? Our 6th Anniversary party is all about YOU and showing you, our member, how much we appreciate your involvement in the community. Celebrate our 6th anniversary October 3rd at the PCF World championships down at Muscle Beach from 11am-4pm, and the after party at Brakeman’s brewery for a pig roast, drinks, music and dancing!

Last year’s PCF World Champions celebrating in style!

Prehab

Foam Roll lats
Keg Drill :60 total
Theraband ext. rotation x 20
Theraband int. rotation x 20
Theraband circles 10 ea. direction

Warmup

Row 500m progressing in speed every 100m until all out sprint
10 lat activations
10 hanging hip touches
10 easy ring rows

Strength

Strict Chin Ups Ups 5×3, rest 60 sec
Bent Over Barbell Row – 3×10, rest 60 sec

Notes:  Focus on keeping your midline nice and tight. Squeezing your butt and activating your lats. Advanced athletes should add weight as needed.  If you do not have a strict chin up, work on performing negatives with each rep being 5 seconds.  If you cannot perform a negative on the high bar, perform this in a challenging ring row position. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.

Conditioning

(Workout Redo from 6/29/15)

5 Rounds:
500m Row
25 Sit Ups
10 Pull Ups

-25 Min Time Cap-

Notes: Notes: RX+ must perform Chest to Bar Pull Ups.

Cool Down

Foam roll lats
Super Rack Stretch :60 each side
Cat Stretch :60