Sunday 160501

Strength*:
50′ overhead barbell walk
Start at 65#, up by 10# each minute until you fail

MetCon:
Group A:
2 9 Minute Rounds of Sled Pull
150′ forwards
150′ backwards
Rest remainder of 9 minutes. Repeat

Group B:
10-9-8-7-6-5-4-3 Ring Dips
10 Minute EMOTM 6 KB Thrusters AHAP

Group C:
18 Minute Alternating EMOTOM
Odd Minute: 3 Thrusters AHAP
Even Minute: 100′ Farmers Carry AHAP

*Scale as needed

Sunday 160417

Class Announcement:  No class next Sunday, April 24th.  Come support your fellow PCF Strongman athletes, Brigid C., Danielle E., & Jen K., at the May Queen Strongwoman Challenge. It starts at 10 a.m. at 8504 Tyco Road, Vienna.

Strength:
a.)  Bench Press 9×3 at 50-55% of 1RM
Rest 30-45 seconds in between each set
b.)  Upper body accessory exercises (25 or 30 // 15 or 20)

MetCon*:
30 minutes of:
1st Minute 7 Box Jumps
2nd Minute 50′ Yoke Carry
3rd Minute 7 Ring Dips
Repeat Cycle

*Scale as needed.  May add more stations depending on number of athletes present.

Sunday 160410

Class Announcement:  Class is cancelled for Sunday, April 24th–Come support your fellow PCF Strongman athletes, Brigid C., Danielle E., & Jen K., April 24th at the May Queen Strongwoman Challenge. It starts at 10 a.m. at 8504 Tyco Road, Vienna.

Strength:
Bench Press 3-3-3-3

MetCon: Event Day*
Event 1
Max Log Press in 60 seconds – Clean and press every rep (190/200/220 // 110/125/145)

Event 2
100’ Sandbag Carry for time (175 / 200 / 250 // 125/150/175)
   100 is redline to redline and back.

Event 3
50′ Yoke Carry for time (425 / 475 / 525 // 375 / 425 / 475)
50 is redline to redline.

Event 4
Max Axle Deadlifts in 60 seconds (390/405/425 // 255/275/315)

Event 5
50’ forward sled pull for time (1 min. time cap) (231/251/296 // 171/231)
   50 is redline to redline.

*Scale as needed. Weights are merely suggestions based off of previous strongman competitions I’ve been to.