20:00 of Snatch practice.  Can work on Hang Power, Power, Full Snatch, Snatch Balance.  Spend time working on the aspect of this movement that challenges you the most and less time on the aspect you do best.  Example – if getting under the bar to catch in the squat is the biggest challenge, work on Snatch Balance. Then, for time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 […]

Deadlift 3 X 3 & 65%. Rest 2:00 – 3:00 between sets Pendlay Row 5 X 5. Heavy, yet manageable and with solid form. Finish with Rounds and Reps in 9:00 of: – Double Under X 30 – Power Snatch X 10 @ 75#/55#

Warm up with mobility and animal crawls. 1:00 at each station X 3 – Med ball clean – Push Press @ 65/45# – Kettlebell Swing @ 53/35# – Deck Squat – Russian Twist @ 25/10# – Rest

Take Ibuprofen and the Month Off… Say what?!?!

The below article is from our resident personal trainer, Richard Stent.  As I have said for a long time, virtually EVERY person who enters our doors has an underlying injury, adhesion,  functional movement limitations, or other dysfunction.  Whether they know it or not, it’s there, under the surface.  When pain or injury arises, a person may blame it on the training, when in fact, the training simply amplified the underlying […]

Front Squats 3 X 3 @ 65% of 1RM Rest 2:00-3:00 between sets. Enjoy the lighter work load this week as we will push the loads more next week. 5 Rounds of: – Overhead Squat X 15 @ 95#/65# – Burpee X 10 Finish with 3 Rounds of: – Bird Dog X 10 each side. Slow and controlled. – Hip Raise X 15. Slow and controlled. – Bicycle Crunch X […]

10 Rounds for time of: Pull Up X 5 Push Up X 10 Air Squat X 15 Rest 3:00, then… 3 Rounds for time of: Double Unders X 50 (150 singles) Sit Up X 25 Yoga/Mobility with remaining class time.

Deadlift 5 X 5 @ 80% of your 1RM Rest 3:00-4:00 between sets. Good Morning 3 X 5, heavy, yet impeccable form Then 3 Rounds of: Sandbag Half Moon X 5 each direction @ 60#/40# Box Hamstring Curls i.e. “Bridging” with feet on 20″ plyo box X 15 reps Pigeon Stretch X 1:00 each leg

5 rounds for time of: Sandbag Get Up X 4 each side @ 60#/40# Push Press X 10 @ 95#/65# Kettlebell Swing (Hard Style) X 15 @ 53#/35# Rest, then, 3 rounds of: Windmill X 5 each side Cauldron X 10 each direction Forearm Plank Hold X 1:00 Yoga/Mobility remaining time.

With a “subject line” like that I knew I would get your attention and get a good “open” rate on this post. Yes, it’s true – As of January 31st, PR Fitness will no longer exist.  In the past 3 years a great deal has changed with PR Fitness and within our community:  The original ownership has changed.  We have grown from my 2 car garage to a space of […]

Every minute on the minute X 9 rounds: – Power Snatch X 1 + Snatch Balance X 2. Rest remainder if the minute. Then… 3 rounds for time of: – Power Clean X 5 @ 135#/95# – Jump Squat X 10 – Sit Up X 15 Stretch/Yoga with remaining class time