Monday, May 24, 2016
Next Monday, Memorial Day, we will have one class at Venice starting at 10am where we will be doing Muscle Beach Murph & BBQ. Feel free to bring friends & family.
PCF University begins again June 8th. We will have Prehab2Perform Mobility & Injury prevention, “Sunday Mass” powerlifting, and Muscle Ups. EMAIL US to sign up 🙂
High Fives for these guys earning second place in their competition Sunday!
Prehab
Stretch Wrists
Banded shoulder and lat stretches
10 hanging lat retractions
Warmup
3 Rounds:
8 Calories on a rower (6 on bike)
6 Kip swings on rings or bar
2 Wall Walk and hold at top
Strength
10 minutes to work on and find:
Max Effort Kipping Muscle Ups or Max Effort Kipping Pull-Ups
Notes: (use a band as necessary)
10 minutes to work on and find:
Max effort handstand walk
Notes: if you can do more than forty feet work on the turnaround or set up a course sufficient for your max effort.
Conditioning
150 Wall-Ball Shots, 20# / 14#
L2: 14/10 9ft target
Rx: 20/14
Glute Stretch :45 each side
https://www.youtube.com/watch?v=s6FPOc-ZOyg
Foam Roll Legs
You might also like
