Thursday, June 25, 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!

-Friends and Family workout for free next Saturday for the 4th of July!

Prehab

Wrist Mobility x :60
Cat Stretch x :60
Cat Cow x 10 reps

Warmup

15 Wall Squats
5 Inchworms to Extended Hollow
15 Tuckups
10 Pullups or Ring Rows
10 Pushups
Review Strength movements

Strength

4 Rounds or 15 minutes for Quality:
30 Sec Handstand Hold
30 sec Hollow Hold
30 sec L Sit Hold
rest 30 Sec

Notes: Rest as little as needed to move from movement to movement with perfect form. .  Handstand hold should ideally be facing the wall, with a focus on staying tight in midline, squeezing glutes and pressing up from the floor. Accumulate time on the hollow and Lsit hold.

Conditioning

“Thrusting Cindy”
20 Minute Amrap:
1 Thruster
1 Round of Cindy
2 Thrusters
1 Round of Cindy
3 Thrusters
1 Round of Cindy
…and so on until time expires

Notes: One round of “Cindy” equals 5 pullups, 10 pushups, 15 Squats.  The Rx+ Weight for the Thrusters is 115/75lbs, RX is 75/55Lbs. Please use band or substitute ring rows for the pull ups. Remember you are adding a Thruster to the start of each round. Your score will be how many total thrusters you completed.