Thursday, November 5, 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!

Join VBC tonight for Max Out Night + (homemade) doughnuts!!

Prehab

Calf Foam rolling
Ankle stretch
Tricep smash
Super Rack Stretch
1 minute in bottom of squat

Warmup

200m run or row
Down dog pedal feet 20 times calf stretch
8 lunges
8 V-Ups
8 front squats with barbell

Strength

EMOM 8 Front Squat x2

Notes: Warm up to your starting weight. Goal is to start and finish the EMOM at your working weight from last week. If you missed last week, start at 70% of your 1 rep max and build if needed. Focus on upright torso and a solid rack position.

Conditioning

18 minute AMRAP
10 Burpees over parallette
15 Toe to Bar
15 Jumping lunges
20 Situps
20 Lateral hop over parallette

Notes: Burpees over parallette should be facing. Sub hanging knee raises for toes to bar. Lateral hops are left/right=1 rep. Hips must fully extend at the top of each jumping lunge.

Cool Down

Wrist stretches x 60” each direction
Forearm smash
More wrist stretches