Wednesday, November 4, 2015

If you want to try your hand at an Olympic Weightlifting meet, we are hosting the first annual VBC Holiday Classic Weightlifting meet on Nov. 14. Register now!

Coach Jeff displaying his fitness!

Prehab

Theraband Routine
Foam Roll Glutes
Band Chest opener

Warmup

2 rounds
:30 cat stretch against wall
:30 wall walk
:30 hollow rocks
:30 air squats
:30 burpees with a technical pushup

Strength

A)4×6 Single Arm Bench Press
B)3×12 Bent over dumbbell rows

3×10 Strict Press

Notes: The single arm pressing is corrective strength work and a warm up, not a maximal strength endeavor. Alternate between movements. Start each rep of the single arm bench press from a dead stop in the bottom position, hold the weight in a stable locked out position with shoulder blade retracted for a full 1 count before lowering the weight. For bent over dumbbell row, pause with the weights at the chest for a 2 count with shoulder blades retracted. Warm up the strict press to about 60% of your 1 rep max and perform 3 sets of 10 across, not building. Take 2-3 minutes rest between sets.

Conditioning

8 minute AMRAP
2-4-6-8…reps
Power Clean
Pistol Squat

Notes: RX is 135/95 and alternating pistols in free space. Not a bad workout for weightlifting shoes! If you are unable to perform a full range of motion pistol without coming up on the toe, please scale to use a band, object under your heel, or partial range of motion on top of a box.

Cool Down

Tabata alternating arch & hollow holds
Pec Stretch
Wall extension x10
Undergrip & Overgrip dislocates x10