Thursday, October 1, 2015

The PCF 6th Anniversary party with open bar, food, prizes, and dancing is at 8pm this Saturday after the PCF World Championships. It will be held at Brakeman’s Brewery. The address is 5220 W Jefferson Blvd Los Angeles, CA 90016

Prehab

TEST 7: Max Reverse Snow Angels with 5/2.5lb plates
TEST 8: Max Side Plank Leg Raises against the wall

Notes: The standards for the Snow Angels are arms straight, touch the plates together in the front, touch the plates to your hips on the back and maintain the same tempo throughout. For the leg raises, the wrist/hips/bottom foot are setup about 3-6” from the wall and the top foot maintains contact with the wall and moves at the same tempo throughout.

Warmup

2 min practice Double Unders
10 PVC passthroughs
10 OH lunges with PVC
10 OHS with PVC
10 OHS with barbell

Strength

TEST 9: Take about 20 minutes to establish a 3 Rep max Overhead Squat

Notes: Take 25 min to find a 3 REP Max on your Overhead Squat. Take this time to practice the overhead position. If you cannot load the bar with heavyweight use just a PVC or a trainer bar at first. Work on shoulder position and getting below parallel before adding weight. Focusing on good form and technique work up to a workable 3 reps .

Conditioning

5 Rounds
10 Kettlebell Swings
15 Wall Balls
20 Unbroken Double Unders

Notes: Rx Kettlebell Weight is 70/55, Wall Balls are 20/14. Double Unders must be unbroken. If you break you must perform 2 burpees before continuing Double Unders. If you do not have Double Unders then it is 30 seconds of trying.

Cool Down

Foam roll legs
Stretch calves 1:00 min. ea. side
Theraband Ext. Rot. 15 ea. side