Saturday, December 19, 2015

PCF University will run from January 11-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!

Don’t forget to set up a pad under the peg board!

Prehab

20 Banded ext. shoulder rotation
20 hollow rocks
20 arch lifts

Warmup

6 min AMRAP
50 single unders
30 shoulder taps in pushup position
15 squats
5 kipping swings

Strength

10 Mins of Monkey Bar style swinging on the pull up ring and swing. Go for distance as well as time. Try the new peg boards!

*Be safe. If a newer athlete, practice :30sec hang and/or kip swing on pull-up bar and rings!

Conditioning

Teams of 3

300 DU (2 partners hold bar while 1 partner works! One way is to act as a rack one on each side of bar)
150 Back Squats (135/95)
100 Shoulder to Overhead (115/85)
75 Hang Power Snatch (95/65)
400m Sprint (each, while others hold bar in gym)

Notes: Don’t put the bar down!

Cool Down

Ankle Mobility
Foam Roll Thoracic Spine
Hold Bottom of Squat 2 min