@venicebarbellclub

Wednesday, September 3, 2014

PreHab

Overhead Band Distaction
Gristle/Groiner
Bird Dogs

Warm Up

2 Rounds (w/ two light kettlebells)
10 Single Leg Deadlifts, each leg
10 Walk Lunges with KBs
10 Thrusters with KBs

Cool Down

Overhead Band Distractions
Couch Stretch, 2 minutes each
Straddle Stretch, 2 minutes

Fitness

Strength

Three sets with 45 seconds rest between movements:

Push Press x 6-8 reps

Single Leg Hip Bridge x 8-10 reps each leg

Partnered Leg Tosses x 15-20 reps

Notes:  Build up to heaviest possible for the push press, newer athletes may use Dbs.  The bridges should be controlled, with a pause at the top.

Conditioning

15 minute Amrap:

10 Unbroken Wall Balls

10 Box Jumps

100 Meter Sprint

Notes:  The rule for the wall balls is that you cannot drop the ball or rest on the wall or you have to start back at rep 1.  More experienced athletes should use (32”/24”) for the box jumps.

Advanced

Strength

Every 2 minutes, for 16 minutes (8 sets):
Clean x 1 rep

Notes:  Recommended loading per set (by %): 65, 70, 75, 80, 85, 85-90, 90-95, 95-98

Conditioning

Every minute, on the minute, for 24 minutes:

Minute 1 – 20 Jumping Lunges with Barbell (75/55)

Minute 2 – 15 Unbroken Wall Ball Shots

Minute 3 – 10 Toes to Bar

Notes:  The bar is on the back for the jumping lunges.  Ideally you will perform all the wall balls without stopping, but if you absolutely cannot make the reps, do not rest on the wall or drop the ball.  Your score will be number of rounds that you completed without missing, so the high score will be 8.

This is Behdad Salimi, the current world record holder in the snatch, with 215kgs (473#). This is one of the heaviest snatches ever recorder at a meet and it if were at an international meet, would qualify as a new world record. I wanted to post this in conjunction with some of the new athletes I have seen lately attending barbell sessions and the new Venice Barbell Club Instagram account that I will be using to share videos of our lifters and regular members performing the lifts. Watching this video of Salimi, what strikes me is that a man standing 6′ 6” and weighing 365lbs  can also be so explosive and mobile. Truly is athleticism with the lift is the most impressive part. He perfectly hits his positions, patiently loading over the bar until it reaches his hips, where he explosively extends his entire body to the point of “jumping” off he ground and then aggressively pulls himself under the bar into a perfect receiving position, one that would be difficult to achieve even for elite lifters of much smaller stature. This is the ideal that we are trying to achieve and it is worth watching these videos and those of our own lifters for inspiration and constant improvement. So if you are on Instagram, follow @venicebarbellclub and check out our VBC lifters, lifts within class, and any other awesome athletic feat that one of our members performs.

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