Friday, December 18, 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!

Emma’s 6-week nutrition progress pics

Prehab

20 Banded ext. shoulder rotation
20 hollow rocks
20 arch lifts

Warmup

200m Run
10 High Jumps
2 rounds
5 Snatch Press
5 Overhead Squat
5 Snatch Press From Squat
2 rounds
5 Snatch Pull
5 Muscle Snatch
5 Hang Snatch

Strength

7 x 1: Snatch Complex @ 65-70%
Snatch pull + 3s negative + hang snatch + OHS

Notes: Every 90 seconds complete the complex unbroken. We will perform a new snatch complex over the next few weeks, look to add 5/10lbs a week.

Conditioning

4 Rounds:
400m Run
16 (total) Single Arm KB Clean and Jerk (RX 24/16) (RX+32/20)
-20 minute cap-

Notes: Using KB from the hang/swing OK.

Cool Down

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