Thursday, January 7, 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

Stretch Calves
20 Calf Raises
20 Lat Activations

Warmup

PVC mobility
2 rounds
10 Dislocates
10 OHS
10 Samson Stretches holding PVC Overhead
10 lateral tuck jumps over PVC

Strength

7 x 1: 3 Position Snatch @ 70% +15/25
— Perform a Hip Snatch + Hang Snatch + Snatch

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

Conditioning

For Time:
100 Double Unders
50 Abmat Sit Ups
30 Overhead Squats (RX: 95/65#) (RX+: 135/95#)
10 Muscle Ups

Notes: Scale Muscle Ups to Burpee Pull Ups.

Cool Down

Foam Roll Calves
20 superman lifts
Stretch Shoulders and Triceps