Thursday, October 22, 2015

You can get a great workout and have fun for a good cause before your Halloween festivities! Join us during the day October 31st for the Barbells for Boobs vs. Movember event that will include the workout “Grace” (30 clean and jerks). Even if you can’t make it, you can participate by donating to these great causes. Click Here for more information!

1465327_10106819568781430_3399093469035445557_nKyle (secretly) representing PCF on Haleakala Crater, Maui. Happy Birthday Kyle, and nice handstand!

Prehab

Ankle Mobility
Wrist Mobility
Keg Drill
Banded Hip Stretch

Warmup

200m Run
3 inch worms
10 mountain climbers
:30 plank
:30 arch hold

Strength

5×3 Front Squats

Notes: Warm up to about 70% and start your working sets there. Take 2-3 minutes between sets. Build to a heavy set of 3, but do not go to failure- focus on upright spine and solid rack position.

Conditioning

“Nancy”
5 Rounds for time:
400m Run
15 Overhead Squats

Notes: We will retest this at the end of 8 weeks. RX is 95/65 for the squats. If you struggle to achieve full range of motion with good overhead position, place a box or medicine ball under you for a depth target or scale to front squats.  

Cool Down

Foam Roll Calves and Upper Legs
15 reverse snow angels wtd
1:00 pike stretch

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