Wednesday, June 1, 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 🙂
Legends of the hidden barbell
Prehab
Hold Bottom of Squat 1min
Stretch Hamstrings
1min Plank
Warmup
3 Stations
1 round- Rotate together every 2min
1. Row 350m or Bike 12cal
2. 2min AMRAP 5 burpees 5 air squats
3. 2min to Stretch (lats, hips, ankles, glutes)
Strength
Take 20 minutes to find your 1RM Front Squat
Notes: Build up to 5 reps at 60%, 5 reps at 75%, 3 Reps at 85%, 1 at 90%, 1 at 95%+, 1@101%+
Conditioning
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Notes: In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
L1: 10/8 wallball, KB highpull 12/8kg, 12” box jump, DB PP 15/10
L2: 14/10, 55/35lb 20” box jump
Rx: 20/14, 75/55, 20” box jump
Cool Down
Stretch Calves
Foam Roll Upper Back
Lay on back hug knees into chest
Foam Roll Upper Back
Lay on back hug knees into chest
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