Tuesday, January 12, 2016

PCF University starts this week. Some of the classes still have a few spaces left so EMAIL US NOW to reserve your place in class!

We are holding a members-only weightlifting meet this Friday at 6pm at the Venice gym, come out and give the sport of weightlifting a try!

If you’ve always wanted to surf and ski in the same day, Diso will be realizing this southern California dream on Wednesday. Contact him for details.

Screen Shot 2016-01-11 at 8.18.45 PMThe man, Max Bronfman, putting in work on his jerk!

Prehab

Single arm overhead KB walk 50′
Keg Drill
Foam Roll Lats
10 wall extensions

Warmup

1min PVC dislocates/circles
1min 2 pushup burpees
1min PVC Air Squats
1min mountain climbers

Strength

5×5 Overhead Squats

Conditioning

20-16-12-8 of:
Power Snatch, 95/65
Burpees
Overhead Squats, 95/65
TTB

Notes: *20 min time cut off. If you cannot perform Overhead Squats with full range of motion and good overhead position, place a box or medicine ball under you for a depth target or scale to front squats for the strength and the workout.

Cool Down

Cat/Cow on Hands and knees inhale lift chin and butt, exhale round back up and tuck chin

Lay on back, lift one leg up and cross it over body 1min each side

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