Monday, June 21, 2015

-Join us for the Venice Barbell Summer Lifting meet this Saturday from 10am-2:30pm.  We will have a grill out, so bring some food and drinks and cheer on your fellow athletes!

-Body Spec Body composition truck will be at Venice tomorrow from 3:30-8:15.  Click HERE to schedule your appointment.  If that doesn’t work, they will be at MDR the following week on the 29th, click HERE.

Yeah Amy Garrett!

Prehab

Tricep and Lat Mash x :60 each
Leg Swings x 10 every direction
Keg Drill x 2 minutes
Bottom of the Squat (focus on ankles) x 2 minutes

Warmup

2 Rounds:
Jog 100 meters with Med Ball
10 Med Ball V twists (l/r equals 1 rep)
10 Air Balls
Coaches choice Hip Mobility x :60

Notes:  An airball is just like a wall ball without the wall.  Squat and then throw the ball as high as you feel comfortable.

Strength

Front Squat – take 15-20 minutes to warm up and complete sets of 5 reps at 55%, 65%, 75% and  5 + reps at 85%.

Notes: IF YOU PERFORMED 5+ REPS Last time please add 5-10lbs to your 1RM then take your percentage off of that number. If you did not please keep your 1RM the same. Make sure on the last set you complete as many reps as you can (safely at 85 percent). Maintain straight posture as you lower yourself down. Make sure the hip crease is below the knees before you stand up. Fight for the front rack position as the weight gets heavy by keeping those elbows as high as you can. Please add a box if you struggle to get below parallel. If that is the case please keep the weight light until proper form and technique is achieved.  

Conditioning

4 Rounds
5 Power Cleans
10 Push Ups
20 Wall Balls
-15 Min Time Cap-

Notes: The weight for the Power Cleans should feel heavy. RX+ weight is 185/115lbs for the Power Cleans and will be Strict Handstand Pushups. RX is 115/75lbs. The weight for the Wall Balls is 20/14. Please scale accordingly. Please DO NOT COMPROMISE good form and technique for heavier weight.

Cool Down

German Stretch x :60
Couch Stretch x :60 each
Xiaopeng Forward x 10 each