Sunday, September 27, 2015

Congratulations to our Venice Barbell Club BEASTS (Sean Koperweis, Jeremey Fabregas, Ariel Sandoval, and Graeme Smith) who qualified for the and lifted in the Chikara invitational on Saturday. If you are interested in improving your lifting technique check the calendar and come join a Venice Barbell Club session!

Screen Shot 2015-09-26 at 11.40.50 PM

Prehab

Foam roll lats
Foam roll thoracic spine
Keg drill
15 Scapular push ups

Warmup

Row 100m while partner does burpees, switch
Row 100m while partner hold hollow, switch
Row 100m while partner holds arch, switch

Review and practice movement standards for workout

Conditioning

15 min AMRAP
10 Cal Row
30 sec Hollow Hold
10 Push Ups

Rest 2 Minutes to transition

15 min AMRAP
10 Empty Barbell Thrusters
30 sec Flutter Kicks
100 ft Shuttle Run

Notes: If you can’t maintain an elevated shoulder position with arms extended and your low back pressed against the ground in the hollow hold, tuck both knees in and reach actively forward. Scale the pushups using a band, and focus on a tight midline. Shuttle run should be performed outside.

Cool Down

Couch stretch 2:00
Pigeon Stretch 2:00
Cobra Stretch 1:00

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