Thursday, November 12, 2015

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!

There are over 10 Venice Barbell Club Lifters competing Saturday, come out to support and experience what the sport of weightlifting is like in person!

Prehab

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

Warmup

1 minute jump rope
1 minute slowly rotate from side to center to other side plank on elbows or hands
1 minute burpee to squat jump
3 minutes to stretch/mobilize for front squats (hips/shoulders/lats)

Strength

Take 15 minutes to establish a heavy 2 reps Front Squat

Notes: Goal is to warm up and perform 5-6 heavy sets above 75%, building each set. Focus on fighting for an upright torso, elbows up out of the bottom. If your spine starts to round do not add weight. The goal is not to go to failure, but to find a weight that challenges your form and fighting for position.

Conditioning

EMOM 16
Minute 1: 3 Wall Walks
Minute 2: 15 Box Jumps
Minute 3: 40 Double Unders
Minute 4: 50 mountain Climbers (l/r equals 1 rep)

Notes: If the work takes you longer than 45 seconds, stop and rest. RX standard for the wall walks is nose and toes against the wall at the top. If you are not comfortable walking all the way up into a handstand with the wall walks, you can elevate your feet on your box and walk your hands as close to the box as possible ending in a pike position with your hips stacked over your shoulders. Box jumps are 24/14. If you don’t quite have double unders practice double unders or do singles for :45 seconds. Mountain climbers, focus on keeping good plank form, neutral spine, knees driving towards elbows.

If you complete all reps of each round (aka each minute), your score is 16. If you miss a round, your score is 15, etc.

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