Conquering the Kale
Sunday, September 23, 2012 Mobility: Spend 5 minutes or more foam rolling legs Warm-up, “Classic style”:15 minutes or 2-3 rounds, 10-15 reps of each:Overhead squat, PVC to barbellGHD Sit-upsHip extensionsPull-ups (mix
The Golden Rule
Saturday, September 22, 2012 Mobility:Banded rack mobility, 1 min per sideBanded Hip mobility, 1 min per side Strength: 1 Front squat every 30 seconds for 7 minutes at 85% (of
What’s your SWOLF Score?
Friday, September 21, 2012 Warmup:DROM Skill practice: Gymnastics warm-up15 minutes of 3 rounds of:3 Tuck or straddle press to headstand6 Pistols8 Butterfly pull-ups10 Hip-back extensions Workout:7 Push press (185/120)14 Lateral
From the Vault . . .
Thursday, September 20, 2012 NOTE: Last minute SWIM NIGHT TONIGHT! PCF’s first ever Swim Night will be held at the Culver City Plunge from 7:30p-8:30p. Click HERE for google maps.
Fired Up.
Wednesday, Sept. 19 Warm Up/MobilityRow 250 hard10 Hip Extension10 GHD Sit Ups10 Overhead Squats With Bar10 Behind the Neck Snatch Grip Press w/ Bar5 Hang Power Snatches w/ Bar5 Hang
The highs and lows of it all.
Tuesday, September 18, 2012 Mobility:Hip prep Strength:High Bar Back Squat, 2×8 at 65%, 2×5 at 70%, 1×5 at 75%- rest 2 minutes between sets.*Percentages based off 1 RM Workout:5-4-3-2-1 reps
A Normal Weekend
Monday, September 17, 2012 Click HERE for the Regular Class programming and HERE for the On Ramp! Post in comments if you would like to receive an invitation for Beyond
Salmon Sale….
Sunday, September 16, 2012 Mobility/Warm-up: 2 minutes single unders 2 minutes bottom of squat 2 minutes single unders 2 minutes rack mobility of choice Strength/skill: 3 rounds with 45 sec
The Nerds Class
Saturday, September 15, 2012 Mobility:Bottom of Overhead Squat, 30 seconds on, 30 seconds off, 4 rounds. Strength/Skill:20 minutes to Establish your 1RM Snatch Notes: This will ideally be a squat
Three Saints
Friday, September 14, 2012 Warmup/Mobility:Row 500m10 Pushups 10 Leg Swings, all directions10 GHD Situps10 GHD Hip Extensions Strength:30 minutes to establish 1RM Deadlift Workout:1 min max effort Burpees3 min rest1 attempt
