Top 5

 -Weekly Programming:  Group Class, Advanced, Venice Barbell Club

-Goodbye workout TONIGHT at 5:30pm MDR for Flores and Clive

-Try Venice Merchant produce for delivery at either gym

Monday, October 28, 2013

Prehab/Warmup

Keg Drill
Groiners
2 Rounds with barbell:
5 Good Mornings
5 Super Rack Stretches with bar on back
5 Front Squats
5 Hang Cleans

Notes:  Perform each round unbroken.  First round hold each rep and take your time to find perfect positions and posture.  Pick up the pace on the second round.

Strength

15 minutes to establish a 1RM Hang Clean

Notes:  Focus on keeping the weight back in the heels and the lats engaged as you initiate the movement.

Partner Conditioning

4 rounds each for total working time of:
Run 400m
15 Target Burpees, 6″
40 Double-Unders
-30 min cap-

Notes: Partner 2 begins when Partner 1 completes burpees.  Feel free to scale down the number of double unders, and if you cannot perform them, perform 150 single unders instead of jump overs.

Cool Down

50 Situps
Foam Roll Legs (calves/quads)

IMG_0141
The top two tug of war teams going head to head.  Match 2 of one of the greatest sporting events I have ever seen live.

I am getting to my computer late, after a full day of cleaning up and reorganizing the gyms from this weekends events.  Charlie is sifting through hours of quality footage to bring you a compilation video of the event and we will be providing a detailed breakdown of the events winners in the coming days.  But for now, I want to leave you with my personal top 5 moments from the event:

5.  The 14 athletes that finished the 1/2 marathon row, from Tanner Bloom who finished the last 1k using only her arms to 60 something George Billauer that decided to ‘give it a try’ after a couple rounds of golf that morning to everyone else that maybe didn’t know what they were getting themselves into.

4.  Tommy Pitt going undefeated on the Handstand event – through both the round robin and the finals.  Thanks for making everyone ask why I teach them to stay in hollow!

3.  Jeremy Fabregas aka J-Fab’s reaction to hitting a PR on his Snatch at 102kg/225lb- enjoy the video HERE

2.  Busse winning the handstand hold against the wall at almost 4 minutes (exact time anyone?).  What can I say Busse, I just didn’t see that coming!  So awesome…is it the swimming I wonder? 

1.  The best tug of war match ever.  There was Smidty anchoring on one side and Mike Wootini on the other.  This was the third time these teams had met and Venice had won the previous two meetings.  MDR makes a strategic move and shifts Smidty to the front to match Wootini’s ‘front anchor’ style.  The battle lasted almost a full minute, with the crowd going bananas..MDR wins and shifts the momentum that would never be relinquished.  I hope someone has video of this!

Feel free to post your top 5 moments below…

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