Monday, December 14, 2015

PCF University will run from January 12-February 18. Monday 7pm is the Better Sleep & Stress Reduction with Tessie, Tuesday 730pm is Nutrition with Matt, Wednesday is both Prehab/Mobility with the Sudells 8pm & Handstand Walking with Chelsea 830pm, and Thursday 630pm is Running with Joshy G. Spots fill up quick so EMAIL US NOW to reserve your place in class!

Chelsea McKinney is your coach of the quarter!

Prehab

Groiners
Ankle Mobility
Banded Hip Extension
Super Rack Stretch

Warmup

Grab a Med Ball!
Complete 3 rounds
:30 Hip bridges with feet on MB
:30 Pushups with hand on MB
:30 MB Clean into a WB
:30 Burpee with hands on MB leave ball on ground for jump

Strength

7 x 1: Clean and Jerk Complex @ 65-70%
Clean Pull + 3s Negative to knee + Hang Clean + Front Squat + Jerk

Notes: Every 90 seconds. Complete the complex unbroken. OK to add weight across sets. We will perform a new clean complex over the next few weeks, look to add 5/10lbs a week.

Conditioning

12 Minute AMRAP:
60 Wall Ball (20/14#)
40 Power Cleans (RX 115/75#) (RX+ 135/95)
20 Lateral Burpee Over Bar

Cool Down

Foam Roll Thoracic Spine
Banded Hip Stretch
Mash Quads with Barbell