Saturday, November 7, 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!

Proper execution of the stiff legged windmill!

Prehab

Keg Drill
PVC Dislocates/Shoulder stretches
Groiners
Ankle Mobility

Warmup

2 Rounds:
:20 High Knees in place
:20 Air Squats
:20 PVC Dislocates
:20 Plank

Strength

5 rounds:
15 tuck ups
5 Stiff legged windmill (light weight) each side

Notes: Alternating movements, the windmills are the only rest between sets of tuck ups. This should take 10-15 minutes max! If you cannot perform 15 tuck ups in a row, perform as many as you can with proper form, make note and move on to the windmills.

Partner Conditioning

40 Power Snatch 75/45
2 Rope Climb
30 Power Snatch 95/65
4 Rope Climb
20 Power Snatch 115/75
6 Rope Climb
10 Power Snatch 135/95
8 Rope climbs
5 Power Snatch 155/115
10 Rope climbs
-21 Minute Cap-

Notes: RX weights for power snatch are defined above- PLEASE scale as needed. Teams of 2, one partner working at a time, split up the reps however you like. If you cannot perform a rope climb perform rope lowers. Try to match athletes with similar strength together on a team.

Cool Down

Foam Roll Lats
Cat Stretch
Pigeon Stretch
Straddle against wall

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