Friday, May 27, 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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PVC Shoulder Mobility
Use lacrosse ball on back against wall for 1min each side
Foam Roll lats
Foam Roll legs


Find a Partner about your same height and strength:

Grab 1 barbell between the 2 of you
Complete 2 rounds of the following:

200m Run together
4 Plank Burpee Jump overs (one person holds plank one person does 4 lateral burpee jumps over partner, switch)
6 pushups with a hive five between each
8 Renegade thrusters (face each other with bar on shoulder, hold bar in front, squat down, thruster up and switch bar to other shoulder mirroring partner.)


20 minutes to find a 1RM Snatch

Notes: Newer athletes can pull from the hang and should work on technique over load. based on 90-100% of your Clean. Do not force a heavy load if technique is failing. If you have not been doing GHD situps do abmat sit-ups, fast.


Isabel (Time)
For Time:  30 Snatches, 135# / 95#

Notes: Focus on technique, pull from the hang if you have trouble pulling from the floor. If you struggle with snatching do Grace (30 Clean and Jerks for time) weights are the same.
L1: 55/35
L2: 95/65
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Cool Down
Stretch Chest
Stretch Lats with Band
Stretch Wrists and Forearms

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