Tuesday, May 31, 2016
PCF University begins next week, and we even have an online course option! We will have Prehab2Perform, “Sunday Mass”, and Muscle Ups.
PCF University Handstand class is now online! Email us for a member-only discount code 🙂
Massive Memorial Day Murph crew!!
Prehab
Super Rack Stretch
2×10 Single arm bent over KB row
2×10 hip extensions on GHD
Warmup
6min AMRAP:
100m Run
6 KB goblet squats
6 KB deadlifts
6 Pushups with one arm on KB (3 each side)
Strength
20 minutes to find:
1 RM Deadlift
Notes: Load is dictated by form. Ask a coach to watch you as you approach your one rep max.
Conditioning
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Clean, 135# / 95#
Ring Dips
Notes: These are SQUAT cleans.
L1: DB squat cleans 15/10, push-ups
L2: 95/65, Banded dips
Rx: 135/95
L1: DB squat cleans 15/10, push-ups
L2: 95/65, Banded dips
Rx: 135/95
Cool Down
Foam Roll Lats
Stretch Shoulders
Foam Roll Legs
Stretch Shoulders
Foam Roll Legs
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