Wednesday, September 23, 2015

Ask a coach about how you can support your gym in the PCF World Championship, the annual competition between Marina Del Rey and Venice at Muscle Beach!

Every week, I will be writing a “task of the week” on the whiteboards. You have all week to complete the task. This week, your task is to accumulate 5 minutes in a handstand against the wall. This can be 1 minute 5 days this week or 5 minutes on one day. Its up to you!

If you want to crush the handstand hold at the PCF World Championships and take down our reigning champion, Tommy, be diligent with your wall handstand holds while maintaining a hollow position!

Prehab

100′ Bear crawl
10 squats with theraband around knees
Tricep smash
:60 super rack stretch

Warmup

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

Strength

Every 90 seconds for 12 Minutes: 2 Power Clean + 2 Front Squat + 1 Push Jerk

Notes: Focusing on good form and technique. You may add weight as you go up, DO NOT go to failure. Scaled athletes can perform hang power clean and Push Press.

Conditioning

8min AMRAP
3,3..6,6..9,9..12,12..
Burpee
KB Swing

Notes: Rx weight is 55/35 for Kettlebell Swings. There is no RX+ Please keep it light and fast! Be sure to open your hips on the burpees and clap overhead for every rep.

Cool Down

Accumulate 50 hollow rocks
Accumulate 50 arch rocks

Notes: If you do not have good hollow or arch position, accumulate one minute in the static position