Happy Veterans Day

Tuesday, November 11, 2014

Reminder to get your meat orders in by Friday!  Click HERE for how this works!

Visit Courtneyrose at 8pm at Venice for her stretching class or McCoy for Venice Barbell Club!

Prehab

Banded Super Rack Stretch
Hip Circles
Wrist DROM

Warm Up

2 min DU practice
2 Rounds:
15 Banded Squats
10 Good Mornings
10 Hang Power Cleans

Cool Down

Calf Stretch 1 min/side
Couch Stretch 1 min/side
Foam Roll Calves & Quads

Fitness and Advanced Strength

Every 2 minutes for 16 minutes, perform Front Squats at the following reps:
3-3-2-2-1-1
Notes:  If you know your percentages, start around 80% and attempt to add load every round until you hit a new PR.

Fitness Conditioning

4 Rounds:
Run 400 meters
10 Box Jump Overs
10 Power Cleans
-20 min cap-
Notes:  Prescribed is 32”/24” and 155/105, box step overs are allowed.  Be safe and scale the height as needed.  Newer athletes may sub Dbs for the power cleans.

Advanced Conditioning

5 Rounds:
Run 400 Meters
10 Box Jump-Overs (32?/24?)
3 Clean (225/155)
Notes:  Power or squat cleans are allowed.  If this is a challenging weight for you, scale to 80-85% of your 1RM.  You should have to work for each rep!

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War, then known as “the Great War.” Commemorated as Armistice Day beginning the following year, November 11th became a legal federal holiday in the United States in 1938. In the aftermath of World War II and the Korean War, Armistice Day became Veterans Day, a holiday dedicated to American veterans of all wars. Veterans Day pays tribute to all American veterans–living or dead–but especially gives thanks to living veterans who served their country honorably during war or peacetime.

There are several Veterans in the PCF community who have done the honorable duty of fighting for our freedom, serving this beautiful country for the greater good of all. Today especially I would like to express my gratitude and support to Rene Acuna, Chris Herrera, Michael Buckner, Alex Causey and Brendan Johnston for being selfless and brave so the rest of us could live free and happy. Thank you!