Friday, October 23, 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

Keg Drill
PVC Dislocates
Groiners
Ankle Mobility

Warmup

Line Drills 4 min
Straight Leg kicks
Bear Crawl
Lunge and Rotate
High knees
Burpee Broad jump

Strength

Every 2 minutes for 20 minutes:

Power Snatch + Overhead Squat

Then, 3×3 Snatch Extensions

Notes: For the snatch complex, choose a moderate weight and do not miss a single lift. Your focus is on technique. For the Snatch Extensions focus on vertical extension, chest tall at the top with elbows high and the bar close to the body. Snatch extensions should be performed at 70-80% of your 1 rep max.  

Conditioning

8 Minute AMRAP
Move weights 200’

Notes: You may wear a weight vest for extra weight moved. Start with a 200’ farmer’s carry. Next 200’ Rack Carry. Followed by 200’ Overhead Carry. After overhead, return to farmer and continue through the progression of movements until time expires. Score your total weight moved 200’. You may score partial rounds. Ex. if you move 100 pounds 50’ add 25 pounds to your total. RX suggestion is 55/35 pounds in each hand. RX+ suggestion is 70/55 pounds in each hand. #Mathcon

Cool Down

Wrist mobility & forearm stretch
Trap smash (load bar with weights and smash traps into it)
Foam Roll thoracic spine