Saturday, May 28, 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 🙂
Serious skills in this class!
Prehab
PVC Mobility
10 Hanging Lat Activations
Stretch Lats
Pushup Plank 1min
Warmup
Find Your Partner!
Practice Synching 🙂
20 Synchronized jumping jacks
15 Synchronized air squats
10 Sychronized Handing Lat Retractions
5 Sychronized burpees
Conditioning
For time, each pair will relay through stations of:
60 strict handstand push-ups (15/15, 10/10, 5/5)
20 synchronized bar muscle-ups
30/20-cal. row (each)
30/20-cal. row (each) (if there is a bike available, bike)
60 power cleans, 135/95 lb
Notes: This is the first event from this year’s Regional team event 1. For synchro bar muscle ups you only have to show lock out together at the top. For pull-ups try to reach the top of the pull-up together.
L1: Regular Push-ups (banded or knees), synchro ring rows, db power cleans 15/10
L2: Kipping HSPUS (use abmats as necessary), 20 synchro pull-ups (use bands as
needed), 95/65
Rx: 135/95
Mash Traps with Barbell
Mash Quads
You might also like
