Wednesday, January 6, 2016

PCF University starts next week. SIGN UP NOW! Classes 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!

Prehab

Groiners
Banded hip flexor stretch
Super Rack Stretch

Warmup

4 min amrap
:10 hang on pull up bar or rings
:15 plank
5 jumping air squats
2 wall walks

Strength

Skill:
EMOM x 12:
1 — 3-5 Strict Handstand Push Ups + 3-5 Kipping HSPU
2 — 15 Hollow Rocks
3 — 20-30s Single Arm Hang, alternate as necessary

Notes: Scale strict HSPU to box/bench. Coaches discretion per athlete for those who cannot do a strict HSPU being allowed to practice kipping HSPU. For the single arm hang, jump to the pull up bar, hang by 2 arms and then alternate releasing the grip of each hand. Start by simply opening and closing your hand, then progress toward releasing and lowering to touch your arm to your side. Lastly, work to hang 20-30s consecutively on one arm.

Conditioning

For Time:
1000m Row
40 Box Jump On and Overs (24/20”)
30 Hang Power Cleans (RX: 95/65) (RX+: 135/95)
20 Strict Pull Ups

Notes: Scale strict pull ups with a band to ring rows, no kipping.

Cool Down

Foam Roll Lats
Cat Stretch
Straddle against wall 1min