Sunday, June 12, 2016

We are holding our quarterly VBC members only meet on July 8th. Let us know if you plan to compete!

PCF University has begun! “Sunday Mass” is today at noon, and Muscle Ups begins June 26th.

Screen Shot 2016-06-11 at 10.43.31 PM

Prehab

Foam Roll Hips
Banded hip stretch
Supine Hip Bridges

Warmup

Fish Game on Rower
Warm up back squat 5xbar 5×60% 5×70% 5x conditioning load

Conditioning

Complete for time:
15, 13, 11, 9, 7, 5, 3, 1 Reps of:
Burpee
Chest to Bar Pull Up
Calories on the Rower

Notes: Between each round perform 5 heavy back squats 80% of 1RM (they do not have to be unbroken)
Scale to ring rows/banded pull-ups/regular pull-ups as needed. Record both your time and the weight you used.

Cool Down
Walk 200m
Foam roll thoracic spine
Foam roll Glutes
Couch Stretch

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