OC Throwdown
WHEN: FRI 1/9 – SUN 1/11 Come cheer on our superstar team in one of the biggest and toughest competitions in SoCal! They will be battling teams for three days!
13.4
Friday, January 9, 2015 Fridays will be focused on Pressing and midline work for strength as well as performing Open workouts! For Advanced this will include more work on the
Active rest….
Thursday, January 8, 2015 Thursdays have always been a unique day for us, as it is an active rest day for athletes that follow the advanced programming and a recommended
Hump day!
Wednesday, January 7, 2015 Wednesday advanced athletes will continue to perform Clean and/or Clean and Jerk work. However, we will be introducing a Deadlift program and recommending those that struggle
Tuesday
Tuesday, January 6, 2015 Tuesdays will remain a squat day for both fitness and advanced, but we will be moving to Front Squats to help with foundational movements like wall
New cycle!
Monday, January 5, 2015 Mondays will continue to be Snatch work for the advanced programming. The fitness programming will be focused on the Muscle Snatch or Power Snatch depending on
Sunday
Sunday, January 4, 2015 Prehab: Posterior chain floss Overhead band distraction 20 Scapula Push ups 30 sec Handstand hold Warm up: Run 200 meters 10 T-push ups :30 sec Hollow
PCF Holiday Bowl!
Tis the season we must celebrate! We are dressing up and going bowling on Saturday 1/3, leaving Venice at 7:15pm, coming back around midnight. * We have both fancy
Monkey See Monkey Do
Saturday, January 3, 2014 Prehab: Side Plank with side Kicks 2×10-15 Scap Push ups 2×10 Barbell Assisted Squat 2×60″ Warm up: Row 250m -then 2 rds- 10 Mountain Climbers 10
Friday
Friday January 2, 2015 Prehab: 10 Seated Wall Extensions Lat Activations, 3 different Grips, 5 reps each 10 Scapular Pushups Warmup: 8 Strict Sh Press 10 Samson Lunges 8 Push
