Deadlift Wednesdays!

Wednesday, November 5, 2014 Visit Dimitri at 8pm at Venice for Gymnastics! PreHab Row 500m/Run 400m 15 Hip Extensions 15 Wall Extensions Warm Up 5 Inch Worms :30 Plank 5

Week 11/3/14

Monday – Snatch/Squat 1) Every 2 minutes for 20 minutes(10 sets): 2 Snatches at 80% – ALL sets in this range 2) Back Squat: 4 x 5 @ 80% – rest

3 More Days until the Championship!

Wednesday,  October 29, 2014 Deadline to signup for the PCFWC main events HERE!  Remember anyone can show up to participate in the “Dirty Dozen” events.  Visit Dimitri at 8pm at

Week of 10/27/14

Monday – Snatch/Squat 1) Every 2 minutes for 20 minutes(10 sets): Snatch High Pull + Snatch + Hang Snatch – work up over 10 sets 2) Back Squat: 4 x 3

Gymnastics with Dimitri!

Wednesday,  October 22, 2014 2 Weeks to go in the EIE Challenge and the PCF World Championships!   Be sure to check out the Event Details HERE and Sign up

Week of 10/20/14

Monday – Snatch/Squat 1) Every 2 minutes for 20 minutes(10 sets): Snatch High Pull + Hang Snatch + Snatch – work up over 10 sets, starting at 55% 2) Back Squat:

Diane

Wednesday,  October 15, 2014 Visit Dimitri at 8pm at Venice for Gymnastics! PreHab Straddle Stretch, (middle/left/right) Rack Stretch, 1 minute each Keg Drill, 1 minute Warm Up Plank, 60 seconds

Week of 10/13/2014

Monday – Snatch/Squat 1) Every 90 seconds minutes for 18 minutes(12 sets): 1 Snatch – work up over 12 sets, starting at 55% 2) Back Squat: 4 x 4 @ 85%,

Strict Mastery

Wednesday,  October 8, 2014 PreHab Single Leg Hip Bridges, 15 each side Overhead Lat Stretch with Band, 1 minute each 10 Inch Worms Warm Up Double Unders, 2 minutes of

Week of 10/6/14

Monday – Snatch/Squat 1) Every 2 minutes for 20 minutes (10 sets): 2 Snatch – work up over 10 sets 2) Back Squat: 4 x 3 @ 85%, 1 x max