Monday, December 21, 2015

This week there will be bring a friend and family days Thursday the 24th through Saturday the 26th. There will be a limited schedule so check the weekly email for details!

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

Groiners
Ankle Mobility
Banded Hip Extension
Super Rack Stretch

Warmup

2 Rounds
Run 200m
2 wall walks hold 5s at top
4 slow deadlifts with barbell
6 good mornings with barbell

Strength

7 x 1: Clean and Jerk Complex @ 70%
— 3s from ground to knee, 1s pause at knee, hang clean, reset, full clean, jerk

Notes: Every 90 seconds. Complete the complex unbroken. OK to add weight across sets. We will perform a new clean complex over the next few weeks, look to add 5/10lbs a week.

Conditioning

20 Min AMRAP:
400m Run
20 Pull Ups
20 Mountain Climbers (R + L = 1)
20 Alternating Dumbbell Snatch (55/35#)

Cool Down

Foam Roll Thoracic Spine
Pigeon 1 min R/L
Mash Quads with Barbell