Rapid Fire Total Lift Today:. 1. Rope Flow . 2. SSB Modified APRE 5 - 3 Sets + 1 Back Off Set . 3a. DB Bench - 3 Sets.3b. Row - 3 Sets. 4a. DB Lateral Raise - 1 Set to failure .4b. DB Rear Raise - 1 Set to failure .4c. Dips - 1 Set to failure.4d. Curls - 1 Set to failure. 5. Core.

Fall Camp Rapid Fire Upper Lift #2 . 1. Band Shoulder Mobility/Activation - 1 set . 2a. Modified APRE 5 Weighted Pull-ups .- 3 Sets + 1 Backoff Set. 2b. DB Incline - 3 sets. 3a. BB Curls - 1 Drop Set.3b. Band Triceps - 1 Mechanical Drop Set.3c. DB Rear Raises - 1 Set to Failure.

Continuing to make the weight room a priority as we head into the season! . Don’t let all the hard work during the offseason and summer diminish!.@PCALionsFB

Rapid Fire Upper Lift:. 1. MB Circuit (collision, ballistic, slams) - 1 Set Each. 2. @WGF1 5min Bench Protocol (really liked this!). 3. SA DB Row Rest Pause - 3 Sets. 4. Biceps / Triceps - 1 Set to failure Each. Total time: 15mins.

Proud of the work these guys put in over the last 7 weeks @PCALionsFB . At the beginning on the summer we had a goal, yesterday we put a stamp on that goal. Finishing the summer on the hill. Moving on to the next mission. Can’t wait to see what the Lord has in store for this team

7 Weeks of WORK by our Middle School Session! . Proud of each of them and their dedication and consistency to our program!. S/O to our week 7 performers!. Josiah, Preston, Wrona & Brody!

Summer = Minimalist Lower Day 2:. Spider-Man Flow: 1x10E.SS Iso: 1x20sE.Hip Cars: 1x10E. Deep Tier SS Hops: 2x10E.LM Split Switches: 2x5E. SSB Squat: APRE 5 (minus 4th set). RDL: 1 x failure (8-12 reps). High Box Step-ups: 1 x failure (8-12 reps). ABS: 1 x 20E. - 25mins total.

Unbelievable week for our Middle School session! . Guys continue to develop in all aspects! . S/O to this weeks Performers of the Week: Pierce, Logan and William

Middle School Group CRUSHED it today despite the weather! @PCAAthletics @PCALionsFB . Agility (Read and React).- 15s Tag.- 6v6 Sharks and Minnows . - Total Body Lift (Get Reps in).* Jump.* Hinge.* Squat .* Push.* Pull.* Lunge .* Core .* Neck. Brick by Brick!.

It’s been a great start to the second half of the summer for our Middle School session! . Guys showing up competing and seeing tremendous growth in the weight room and field!. S/O to this weeks Performers of the Week: Camden, Wrona and Beckett

Week 5 ✅

AMERICA 🇺🇸 . JULY 4th Training Session . 4 Quarters: 4mins (see how many total reps you can get using 60-70%). Q1) .- Squat Variation.- Pull-ups. Q2) .- Bench Variation.- RDL. Q3) .- Row Variation.- SL Variation. Q4).- Core/Ab.- Arm/Shoulder.

It’s been an ELECTRIC first half of the summer for our Middle School session! . Guys showing up consistently looking to refine techniques and get faster! . S/O to this weeks Performers of the Week: Brody, Sam, Levi & Isaiah

Minimalist Training: Lower Day 2. Prep: .- SS KB Swing.- Spider-Man Flow.- SL Squat. Perform:.- Hang Power Clean. Perform: .- SSB Squat. Pump: .- RDL.- Seated Hammy Curl.- ABS.

Middle School Session: Week 3 Highlights! . The future is bright!

Middle School Group has been crushing it! . Proud of all their hard work! . S/O to our performers of the week:.Justin, Jack, Conner, Preston, William! . Iron Sharpens Iron!

Brick by Brick! . Week 1 ✅ @PCALionsFB.

Minimalist Training: Lower Day 2. Prep: Goblet Squat, SL Glute, Spiderman Flow. Perform: Landmine Split Drop + Press. Perform: RDL. Pump: Walking Lunge, Back Extension, Landmine Rotation . 35mins.

Minimalist Training: Upper Day 2. Prep: Iso PU, FacePulls, Plate ATW. Perform: VBT Close Grip Bench, TRX Rows . Perform: Weighted Pull-ups, Incline Press. Pump: Biceps, Triceps. 25mins.

Minimalist Training: Lower Day. Prep: SL RDL, SS ISO, Spiderman Flow. Perform: VBT TB Deadlift + Sled sprint. Pump: RFESS, GHR, Hanging Leg Raises. 25mins.