Tuesday, October 20, 2015

You can get a great workout and have fun for a good cause before your Halloween festivities! Join us during the day October 31st for the Barbells for Boobs vs. Movember event that will include the workout “Grace” (30 clean and jerks). Even if you can’t make it, you can participate by donating to these great causes. Click Here for more information!

Venice Barbell Club and OG Paradiso member, Ariel Sandoval, has been working his butt off to finish a degree, be an awesome dad, and be the best weightlifter he can be. Recently the hard work paid off as he qualified for the American Open this past weekend. That makes 2 non-James McCoy athletes this year for VBC– a major accomplishment. Congratulations, Ariel!!

Prehab

Wrist Mobility
External Rotation with Theraband
Shoulder Circles with Theraband
Scap Pushups x10

Warmup

Tabata
8 rounds total. Do each movement 2 times, then move to the next movement for 2 sets.
1. jumping jacks
2. Plank Hold
3. Pushups
4. Ring rows

Strength

“Lynne”
5 Rounds for max reps
Bodyweight Bench Press
Pull Ups

Notes: This will be retested at the end of the cycle! Since it is a test-retest, take a consistent rest time between rounds and make note of it. Partner up so that you have a spotter. You may not rest between bench press and pull ups, but you can rest between each round. As soon as you rack the barbell, get ready to do max effort pull ups (kipping is allowed). When you finish your round, be ready to spot your partner. Scale the weight of the bench press if needed. Use a band if needed for pull ups.

Conditioning

Row 500m for time

Notes: 500m should be all out sprint, your legs will feel heavy and you will feel like you want to puke after- or you did it too slowly.

Cool Down

Theraband routine from Prehab
Foam Roll lats, thoracic spine, quads
10 GHD back extensions (hips on pad, round up one vertebrae at a time)