Wednesday, May 25, 2016

Next Monday, Memorial Day, we will have one class at Venice starting at 10am where we will be doing Muscle Beach Murph & BBQ. Feel free to bring friends & family.

PCF University begins again June 8th. We will have Prehab2Perform Mobility & Injury prevention, “Sunday Mass” powerlifting, and Muscle Ups. EMAIL US to sign up 🙂

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Its a testing week, keep the intensity high and celebrate your PR’s!


Banded hip stretch
PVC mobility
Super Rack Stretch
1min Plank


20 Hollow Rocks
300m run
:40 goblet squat hold with KB
5 Kettle bell squat cleans
16 Single arm bent over Kettle bell rows (6 right/left)


20 minutes to find:
1 RM Clean

Notes: Newer athletes can pull from the hang and should work on technique over load.


Thrusters 21-15-9
Rope Climbs 4-3-2

Notes: Alternate between Thrusters and Rope Climbs
     L1: DB Thrusters 15/10, triple the Ring Rows
    L2: 45/35, double the Rope lowers
    Rx: 95/65/ 4-3-2
    Rx+ 95/65, Legless 3-2-1 (actual event)

Cool Down
German Stretch
Foam Roll Triceps
Foam Roll Legs
Seated pike Stretch 1min

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