Tuesday, June 7, 2016

PCF University begins this week, and we even have an online course option! We will have Prehab2Perform (starts Wednesday!), “Sunday Mass”, and Muscle Ups (starts June 26th).

PCF University Handstand class is now online! Email us for a member-only discount code 🙂

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Cuddle puddle

Prehab

20 Band Pull Aparts
Banded hip stretch
PVC mobility
Keg Drill

Warmup

Jog 400m
Thera Band Monster Walks (20 each direction Front/Back/R/L)
10 Theraband squats
10 Knee-Outs at Bottom of squat
10 Push-ups

Strength

Back Squat 3X5 @ 75%
Bench Press build to a heavy set of 5 for three sets

Notes: Rest 90 seconds between sets (or alternate with a partner). These are separate movements. Finish your back squats and then set up for your bench press.

Conditioning

15-10-5
Hang Power Snatch
Box Jumps
Calories on Rower

Notes: L1: DB snatch 20/15 12/8” jumps
L2: 65/45 20/12”
Rx: 135/95, 30/24”

Cool Down
Cobra Stretch
Stretch Calves
Couch Stretch

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