Friday, November 6, 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!

Bonnie in the Halloween Spirit!

Prehab

Keg Drill
PVC Dislocates
Groiners
Ankle Mobility

Warmup

10 Good Mornings
10 alternating press from front rack and behind the neck
5 Pause Front Squats
5 Jerk grip overhead squats
5 Clean extensions
5 Power Clean
Jerk footwork
5 Jerks

Strength

Every 90 seconds for 15 minutes:
3 times- 1Clean Extension + 1Clean + 1Jerk

Notes: Performing 3 sets of the complex every 90s. Focusing on technique- vertical extension, elbows high and the clean should feel just like the extension drill…but you get under the bar! Vertical dip, drive and footwork on the jerks! Working sets between 60-70% of 1 rep max.  There won’t be much rest, so don’t start too aggressively.

Conditioning

5 rounds:
Max Unbroken Wall Balls
Rest 45 seconds

Notes: RX is 20/14. Women may throw ball to 9’ target, men 10’. Goal is 150 wall balls for RX athletes, and RX+ athletes should hit at least 200.

Cool Down

Foam Roll Lats
Cat Stretch
Pigeon Stretch
Straddle against wall