Thursday, October 8, 2015

Join barbell coach Josh Squyres this Saturday 10/10 for an Olympic Lifting seminar that will include a lecture and discussion on various training styles, and a practical element where you will get two hours of coaching. The cost is $25 for members and $50 for non-members. Click HERE to reserve your spot now

If you want to improve your olympic lifting, give Venice Barbell Club a try! A great way to kick start the journey is by attending coach Josh Squyres’s seminar this Saturday.

Prehab

:30 side plank each side
20 band ext. rotations each side
20 Lat activations

Warmup

200m Run
2 rounds
10 PVC dislocates
10 sampson lunges
10 hollow rocks
10 glute bridges (fast hips!)

Strength

10 Hollow Ring Rows
10 Kipping Ring Rows
5­-10 Strict Pullups
5 Arch Hollow Swings
5 Arch/Hollow Swing + 1?4 Pullup
5 Kipping Pullup – including how to use assistance bands and perform consecutive reps

Notes: All athletes should move through the entire progression step=by=step until they reach their level of incompetence, then practice there. Advanced athletes can work on butterfly technique if desired. Don’t overdo it, Nicole requires all your pulling capacity!

Conditioning

“Nicole”
20 minute AMRAP:
400m Run
Max effort pull ups

Notes: Score is total pull ups performed.

Cool Down

10 Wall Extensions
Cat Stretch :30
Pigeon Stretch, 1 min each