How to get good at the Snatch
Monday, December 15, 2014 Weekly Programming Links: Group Class, Barbell Club Attend VBC or Gymnastics tonight at 8pm at Venice! Prehab PVC Dislocates x 15 reps Keg Drill x 60
Sunday
December 14, 2014 Prehab: Posterior Chain flossing Gristle/Groiners Lat activations Warm-up: Row or Run 400 meters 5 Strict Pull ups or 10 Ring Rows 10 Burpees 15 Sit ups 20
Whats in a Double Under?
Don’t forget to tune in to watch McCoy LIVE at the American Open! He is in group 94A and should be on around 3:30 pst. Click HERE! Saturday, December
Friday
Friday, December 12, 2014 Prehab: Reverse Snow Angels, 10 reps, Slow Active Hang, 30 sec Banded Super Rack, 30 sec Warmup: 2 Rounds: 8 T- Pushups 10 Strict Shoulder Press
The Muscle Up Deconstructed
Swim night at 7:30pm at Culver City Plunge. All levels welcome! Thursday, December 11 Prehab Bird Dogs Wrist Mobilization Foam Roll Thoracic Spine (upper back) and lats (your “wings”) Warm
Legends of VBC
Wednesday, December 10, 2014 PreHab Theraband Routine Wrist Mobility Rack Mobility Warm Up Run 400m 2 Rounds: 10 Push Ups 10 Toes to Bar 10 Grasshoppers Split up into Fitness
Just Squat, Always Squat
Tuesday, December 9, 2014 Reminder to get your meat orders in by Friday! Click HERE for how this works! Visit McCoy for Venice Barbell Club at 8pm! Prehab Monster Walks
Ted Talk
Monday, December 8, 2014 Weekly Programming Links: Group Class, Venice Barbell Club The Sudells! Prehab Wrist and Ankle Mobility x 60 seconds each Foam Roll Legs x 90 seconds
