Friday, June 3, 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 🙂

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PCF University Prehab2Perform begins again next Wednesday. Register now and learn how to achieve a deeper squat, better overhead position, and improve as an athlete!

Prehab

Banded hip stretch
Super Rack Stretch
1min Weighted Bottom of Squat

Warmup

Find a Group of 3. Introduce yourselves if you don’t know each other.
Athlete 1 is the pacekeeper.
While A1 is working, the other 2 are working.
When Athlete 1 is done, he/she bumps A2 to position 3 and 3 goes to 1, etc. until everyone has completed Round 1 and Round 2 one time through.

Round 1
Athlete1: Run 200m
Athlete2: Puhsups
Athlete3: Air Squats

Round 2
Athlete1: Row 250m
Athlete2: Kipping Swings
Athlete3: PVC mobility

Strength

20 minutes to find a 1RM Bench Press

Conditioning

Amanda
9-7-5
Muscle-ups
Snatch, 135#/95#
Notes: If you cannot do Muscle Ups, do Jackie.

Do not drop empty barbells!
L1: 35/15lb thrusters, ring rows
L2: 35lb thrusters, banded pull-ups
Rx: 45lb for everyone

OR
Jackie
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Cool Down
PVC Shoulder Mobility
Use lacrosse ball on back against wall for 1min each side
Foam Roll lats
Foam Roll legs

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