Wednesday, December 16, 2015

PCF University will run from January 11-February 18. Monday 7pm is the Better Sleep & Stress Reduction with Tessie, Tuesday 730pm is Nutrition with Matt, Wednesday is both Prehab/Mobility with the Sudells 8pm & Handstand Walking with Chelsea 830pm, and Thursday 630pm is Running with Joshy G. Spots fill up quick so EMAIL US NOW to reserve your place in class!

Prehab

20 hanging lat activations
Super Rack Stretch 1min each side
Bar Mash Quads and Adductors (Inner Thighs)

Warmup

400m Run or 400m Row
2 rounds:
10 kipping swings
5 wall walks
5 jumping good mornings body weight

Strength

Skill:
EMOM x 12:
1 — 8-12 UB Butterfly Pull ups Strive for virtuosity in movement
2 — 30s HS Hold practice
3 — 15 Banded Good Mornings

Notes: For Pull-ups, Work on your next progression. If you don’t have kipping pullups, work on those before butterfly. If you don’t have a strict pull-up, work on those before kipping.

For Good mornings, light to moderate band… You should feel it in your glutes and hamstrings, NOT your back

Conditioning

“Fran”

For Time:
21 – 15 – 9
Thrusters (95/65)
Pull ups
-10 min CAP-

Notes:  We will go in 2 heats with partners judging and counting reps for each other.  Put into use the skills practice you just completed.

Cool Down

Walk 200m
Foam Roll Lats
PVC dislocates