Wednesday, November 11, 2015

We are bringing back AcroYoga! Tonight night at 8pm we are hosting a monthly class that is free for members and $20 for non-members.

The Venice Gym will be closed this Saturday Nov. 14 for the First Annual VBC Holiday Classic weightlifting meet. MDR will have a regular class schedule plus open gym until 2pm. Come check out the meet, ladies lift at 10am and men at 1230. This is a great opportunity to experience the unique sport of weightlifting!

Did you know that there is almost a century-old history of acrobatics at Muscle Beach in Santa Monica? Come out to AcroYoga class and learn the basics so you can create human star shaped pyramids at the “Acro Greens” with ease!

Prehab

Theraband Routine
Foam Roll Glutes
Band Chest stretch

Warmup

6 min amrap
200m run
3 inch worms
4 deck squats
5 light dumbbell OHS

Strength

A)4×8 Single Arm Press
B)3×12 Bent lateral raises

3×10 Bench Press

Notes: The single arm pressing is corrective strength work and a warm up, not a maximal strength endeavor. If you were here on 10/28 choose the same loas that you did for 6 reps. Alternate between movements. Start each rep of the single arm press from a dead stop in the rack position, hold the weight in a stable locked out overhead position for a full 1 count before lowering the weight. For bent lateral raise, pause with the weights at the top for a 1 count with shoulder blades retracted. Warm up the bench press to about 65-70% of your 1 rep max and perform 3 sets of 10 across, not building. Take 2-3 minutes rest between sets.

Conditioning

“Helton”

Three rounds of:
Run 800 meters
30 reps, dumbbell squat cleans
30 Burpees

-25 minute cap-

Notes: RX is 50/35 DBs. Scale weight as needed. Newer athletes may scale the reps on cleans and burpees. Scale squat clean to hang squat clean if athlete cannot stay upright while touching dumbbells to the ground.

Cool Down
Pec Stretch
Wall extension x10
Undergrip & Overgrip dislocates x10