Friday, July 17, 2015

Women and Wine workout at 7:30pm.  Venice Barbell will be cancelled.

Prehab:

Theraband routine, 15 reps each
Super rack stretch, 30 seconds each
Hip extension with band, 30 seconds each
Downdog calf stretch, x20

Warm-up:

2 rounds:
20 Mountain climbers
12 Reverse Lunges
2 Wall Climbs

Strength

Push Press – take 15-20 minutes to warm up and complete the following sets: 10 reps @ 40%, 10 reps @ 50 % x 2 and 5 reps at 60% x 2.

Notes:  Do your best to keep and nice upright torso and push using your legs. Make sure to achieve full lock out of legs and arms

Conditioning

5 Rounds
6 Power Cleans
12 Front Rack Lunges
200M Run

Notes:  The weight for the power cleans and the front racks lunges should be the same weight. The RX weight it 95/65lbs. The RX + is 135/95lbs.  If you do not have a front rack position use dumbbells and or kettlebells.

Cool down:

15-20 Reverse Snow Angels
Pigeon stretch, 1 minute each
Side plank leg raises, 10 each side