Wednesday, October 14, 2015

Ladies, you are slacking! The men and Movember have more participants committed to the Barbells for Boobs vs Movember fundraiser on October 31st at our Venice location. The workout will be Grace (30 Clean and Jerks @135/95 RX). Ladies, get off the fence and click here to register. Fellas, keep the momentum going–here is your link!

If you want to master the muscle up, coach Chelsea McKinney will be teaching a 5-week PCFU Gymnastics course focused solely on the muscle up! Classes beginning Thursday, October 22 at 8pm and the cost for the class is $75. There are only 12 spots available, so click here to register now!

Need a pre-workout lift while beating the heat? We are now stocking Groundworks and Caveman Coffee Cold Brews!

Prehab

Monster Walks
Ankle Mobility
Sampson Stretch
Keg Drill

Warmup

10 Good Mornings
10 Press
10 Front Squats
10 Cleans
10 Jerks

Strength

Review points of performance for clean & split jerk

12 Minute EMOM 2 Clean & split jerk

Notes: Build in weight, starting around 70%. Newer athletes will perform deadlift + hang power clean + split jerk and focus on technique over load.

Conditioning

3 rounds:
15 thrusters
15 burpees
-10 minute cap-
Notes: RX weight is 95/65 for thrusters. The 15 round is the most difficult mentally in a 21­15­9 rep scheme like Fran. Advanced athletes should attempt to do all 3 rounds unbroken. Newer athletes should choose a rep scheme (ex. 8/7) and stick to it each round.

Cool Down

Down dog stretch calves 1:00
Foam Roll Glutes 1:00 each side