Tuesesday, February 23, 2016

You missed the draft, but there is still time to get on a team (via random assignment) if you register now. HERE is where you can register (I’m lookin’ at you 5:30 crew)! 

We have special workouts for a local business at 7:30am/7pm at Venice on Thursday. If you can only make it to those classes, you may join but the WOD will be different! If you’d like to organize a group workout with your company LET US KNOW 🙂

First ever PCF beach ultimate game thanks to Remy & Eric for coaching. PS. great abs everyone 😉

Prehab

15 hip extensions
15 good mornings with barbell
1min hold bottom of squat

Warmup

Row or Airdyne 2min
10 deadlifts with barbell
10 thrusters with barbell
10 Plank up downs walking from hands down to elbows and back up=1

Strength

Every 2 minutes, for 12 minutes (6 sets):
Deadlift
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps
Notes: A good place to start would be around 55% of your deadlift. Build each set.
L1 athletes may use blocks or weights to pull off of if mobility hinders their starting position.
Try to deadlift what you did for four on February 9th for both sets of 6 this week (or more).

Conditioning

Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters Airdyne 15/12 cals
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Thrusters
Minute 4 – 12 Pull-Ups

Notes: L1: 12/8kg KB, DB thrusters at 20/15, Ring Rows
L2: 16/12kg KB, Thrusters at 45/35, Banded Pull-ups
Rx: 24/16kg KB, Thrusters at 75/55, Pull-Ups
Rx+: 32/24kg KB, Thrusters at 95/65, Chest to Bar

Cool Down

Pigeon stretch 1min each side
Hamstring stretch 1min each side
Roll out Traps with barbell