Monday, July 6, 2015

Beach workouts will resume at 10am on Saturday and are FREE for all!  We will be meeting where Rose hits the beach.  Feel free to take your bike down and meet there or park at the gym early and walk/jog over.

Dont forget the Paradiso “Women and Wine” night is July 17th. Lululemon Beverly Hills  will also be on hand selling some exclusive product

Weekly Programming Links:  Group Class, FastFit, Venice Barbell

Vanessa Brooklyn celebrating the 4th!

Prehab

Fire Hydrants x 15 each direction
Super Rack Stretch x :60
Keg Drill x 2 minutes
Bottom of Squat x 2 minutes

Warmup

30 Jumping Jacks
30 Mountain Climbers (l/r equals 1 rep)
20 Walking Lunges
20 Tuckups
10 Burpees
10 Squats

Strength

Front Squat – take 15-20 minutes to warm up and complete sets of 3 reps at 60 %, 5 reps at 75%, 3 reps at 85% and  1 + reps at 95%. .

Notes: IF YOU PERFORMED 1+ 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 95 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

3-6-9-12-15 reps of:
Lateral Burpees over the Bar
Thruster
*Complete 30 double-unders after each round

example (3, 3, 30, 6, 6, 30, etc)

Notes: The RX+ weight 115/75lbs, The RX weight is 95/65.  You must achieve full hip extension on the burpees with a two footed jump over the barbell!   If you struggle with the front rack position, feel free to substitute dumbbells.

Cool Down

2 Rounds:
Pec Stretch x :20 each
Wall Extensions x 10 reps
Hip Mobility/Stretch of choice