Monday, December 28, 2015

We will have morning & mid day classes at both gyms on New Year’s Eve, and we will have two classes at 10 and 11am at Venice on New Year’s Day, MDR will be closed.

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!

Coach Jeff has the most creative (and fun) warmups. Have you been to one of his classes?!

Prehab

Groiners
Banded Hip Extension
Super Rack Stretch
Walk 50′ with light kb overhead

Warmup

2 rounds
5 2-pushup burpees
5 Deck squats
5 Standing Trunk Twists side to side
5 Mountain climbers each side

Strength

7 x 1: Clean and Jerk Complex @ 70% +5/10
–Clean Pull + 5s down to Knee + touch and go 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

1/2 “Nate”
10 Minute AMRAP:
2 Ring Muscle Ups
4 Strict Handstand Push Ups
8 Kettlebell Swing (32/20kg)

Notes: Scale Muscle Ups to 3 pull ups and 3 dips = 1 Muscle up. HSPU must be strict. Only 1 abmat scale allowed, sub with box HSPU or strict dumbbell press.

Cool Down

Foam Roll Lats
25 GHD situps or 50 ab mat situps
20 Superman lifts