May 9
Saturday, May 9, 2015 Prehab: Monster walks, 10 each direction 10 Banded squats Super rack stretch, 30 seconds each Fire Hydrants, 10 each direction :30 second handstand or plank hold
Joshua Tree Camping/Climbing Trip
It is hard to believe, but it is time for our 7th PCF Joshua Tree camping/climbing trip! Many of you have been with us several times and you really can’t
May 8
Friday, May 8, 2015 Prehab: Bottom of squat, 2 minutes 15 Scapula Push ups Downdog ankle stretch, 20x 10 PVC Dislocates 10 PVC Good Mornings 10 PVC Overhead squats Warm-up:
May 7
Thursday, May 7, 2015 Prehab: Wrist mobility, 1 minute 15 Scapula Push ups Samson stretch, 30 seconds each Gristle/Groiners, 2 minutes Lat activations, 10 each position Warm-up: 50′ Bear Crawl
May 6
Wednesday, May 6, 2015 FightFit on Thursday night at 7:30pm at MDR. Friends and family welcome to join for $15! Prehab Theraband Routine x 15 reps each Ankle and Wrist
May 5
Tuesday, May 5, 2015 FightFit on Thursday night at 7:30pm at MDR. Friends and family welcome to join for $15! Prehab Wrist mobility x 1 minute Side Plank Leg
May 4
Monday, May 4 Last week of our 8 week cycle! We will be testing our 1 rep max clean and jerk, snatch and back squat, along with a couple classic
May 3
Sunday, May 3, 2015 Prehab: Groiners/Samson stretch, 30 seconds each Theraband routine Leg swings, 10 each direction Calf raises, 20x Warm-up: 30 Jumping jacks 20 Mountain Climbers 15 Walking Lunges
May 2
Saturday, May 2, 2015 Prehab: Monster walks, 10 each direction 10 Banded squats Super rack stretch, 30 seconds each 10 Diamond Push ups Fire Hydrants, 10 each direction Wrist/ankle mobility
May 1
Friday, May 1, 2015 Prehab: Super rack stretch with band, 30 seconds each Posterior chain flossing, 30 seconds each 10-15 Bar taps Bottom of squat, 2 minutes Samson stretch, 30
