Thursday, March 31, 2016

The new semester of PCF University begins in 2 weeks! If the Open exposed your weaknesses, now is the time to address them. Check out the rowing, snatching, and kipping classes and start getting ready to crush next year!

Try your hand at weightlifting, we will have a members only meet this Friday April 1st. Anybody can join, EMAIL US to reserve your spot! 

We are also holding a USAW sanctioned meet, the VBC Summer Classic, on Saturday May 7th. You can REGISTER HERE.


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Ankle mobility
Stretch Calves
PVC pipe shoulder mobility


Warm Up:
Tabata (move through movements like a circuit)
3 times through
1. mountain climbers
2. jumping jacks
3. air squats
4. pike push ups (hips up in the air)


With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Record heaviest load for the snatch and clean.

Notes: If your snatch is less than 100 pounds add five pounds each round. If your snatch is less than 45 pounds start with a training bar.


Run 1 Mile for Time
Notes: If you cannot run, row a 2K, if you would like to Bike 115/80 calories

Cool Down

Foam Roll Lats
Mash calves with a barbell
Stretch Calves and hamstrings

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