Thursday, May 26, 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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Come join AcroYoga at noon today in Venice 🙂

Prehab

PVC Mobility
Keg Drill
Stretch Calves and Hip Flexors
Over Head Single arm KB walk 2×25′ each arm

Warmup

2-3min to stretch/complete prehab

1min AMRAP 5 scap push-ups 5 push-ups
1min AMRAP 5 hollow rocks 5 hip bridges
1min AMRAP 3 Burpees 4 Samson Lunges

Strength

20 minutes to find a 1RM Jerk

Notes: Anyhow. If you are a newer athlete stick to the push jerk. Experienced athletes go by feel when attempting a PR and always have a coach watch you as you get close to 90%+.

Conditioning

50-40-30-20-10
Double-unders
Sit-ups
Notes: If you cannot do double unders do triple the single unders.
Rx+ GHD sit-ups, Unbroken Double Unders
Cool Down
Foam Roll Calves
1min
Cobra Stretch
Stretch Calves

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