Thursday, December 17, 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!

Bear drops the mic after Fran yesterday.

Prehab

Calf Stretch
Weighted Plank 1min
10 Hanging Lat activations

Warmup

Line Drills- Coaches Choice
(hops, lunges, broad jumps, skips, single leg RDL, kick to handstand practice)

Strength

1 RM Broad Jump
1 RM Box Jump (Safely! :))

Notes: Broad Jump- Distance measured is closest body part to take off point, aka if your butt hits the ground where your butt landed is the distance recorded.
Record score for both.

Conditioning

For Time:
50 Box Jump Over (24/20)
50 Deadlift (RX 135/95) (RX+ 185/125)
50 Toes to Bar
-15 min CAP-

Cool Down

Chest Stretch Arm against wall, rotate away
Cat Stretch
Calf Stretch