Friday, April 1, 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!

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


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Leona’s first acro!


20 Hanging Lat activations
20 good mornings bodyweight
PVC pipe shoulder mobility


Run 400m
10 situps
5 ring rows
Run 200m
5 situps
10 ring rows


A) 4×10 Snatch Grip Deadlift at a moderate weight
B) 20 GHD situps

Notes: Alternate A and B. On the SGD focus on not standing up all the way too early (staying over the bar) and working on your first pull. Make sure you are starting each rep in your snatch start position. This movement is designed to get you stronger off the floor in your snatch. Use straps if possible. If you have not developed a capacity on the GHD sit-ups either do one round and then Abmat sit-ups or do all Abmat sit-ups. Everyone should attempt a few GHD situps.


For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb

Notes: Divide up DB snatches however you would like (they don’t need to be alternating).
L1: 20/15, Rope Lowers or 10 ring rows each round.
L2: 30/20, Rope Climbs as high as you feel comfortable or Rope lowers
Rx: 55/45
Comp(Rx+): 70/50

Cool Down

Foam Roll Lats
Stretch forearms
Cobra stretch or upward dog :30

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