Squat and Row
Tuesday, December 23, 2014 Prehab Gristle and Groiners x 60 seconds each Down Dog Calf Stretch x 20 reps each Foam Roll Legs x 2 minutes each Sampson Stretch x
Announcing PCF University
Monday, December 22, 2014 Weekly Programming Links: Group Class, Venice Barbell Prehab Ankle and Wrist Mobility x 60 sec each Cat Stretch x 60 sec Accumulate 1 minute hanging on
Sunday
Sunday, December 21, 2014 Prehab: Ankle mobility Samson stretch 15-20 Scapula Push ups Warm up: Jog 200 meters 2x: 10 Goblet Squats 10 KBS 10 Russian Twist (l/r=1) 6 T-Push
PCF Holiday Bowl!
Saturday, December 20, 2014 Prehab: Keg Drill 2-3 min Wall Squats 2×10 Prone Snow Angels x20 Warm up: 2 min Jump Rope (Singles, doubles, triples) -then 2 rounds- With one
Friday
Friday December 19, 2014 Prehab: Wrist and Calves Mobility/ Stretches Tricep Mash Foam Roll IT Band and Quads Warmup: 5 Plank to Down Dog (Pause in each position) 10 Pushups
Emulate the Best!
Thursday December 18, 2014 Prehab Bird Dogs Plank :15 on/:05 off Wrist Mobilization Warm Up Handstand Progression Learn & Practice Power Snatches Cool Down Cobra Stretch Foam Roll Hip Flexors
RossFit
Wednesday, December 17, 2014 PreHab Seated Leg Raises, Straddle/Pike Calf Raises, 10 each side Plank, 1 minute Warm Up Run 200m 10 Pike Sit Ups 10 T Push Ups 10
Helen
Tuesday, December 16, 2014 Prehab 20 Bird Dogs 5 Knees to Feet Theraband External Rotations Warm Up 20 Mtn Climbers 1 min right side Plank w/ 10 leg raises 1
How to get good at the Snatch
Monday, December 15, 2014 Weekly Programming Links: Group Class, Barbell Club Attend VBC or Gymnastics tonight at 8pm at Venice! Prehab PVC Dislocates x 15 reps Keg Drill x 60
Sunday
December 14, 2014 Prehab: Posterior Chain flossing Gristle/Groiners Lat activations Warm-up: Row or Run 400 meters 5 Strict Pull ups or 10 Ring Rows 10 Burpees 15 Sit ups 20
