Friday, January 15, 2016

We are holding a members-only weightlifting meet this Friday at 6pm at the Venice gym, come out and give the sport of weightlifting a try!

The Southern California dream! Surfing and skiing in the same day 🙂

Prehab

20 scapular pushups
10 Alternating Table Top Lifts- from hands and knees neutral spine, lift opposite arm and leg extended out, then switch.
Foam Roll Thoracic Spine

Warmup

5 min free mobility- Lats, shoulders, hips

2 rounds
Run 200m
8 kip swings
6 med ball cleans
4 wall walks

Strength

EMOMx7
Min 1: 7 unbroken Hang Squat Cleans + 1 Jerk
Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks
Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks
Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks
Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks
Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks
Min 7: 1 unbroken Hang Squat Clean + 7 unbroken Jerks

Conditioning

3 Rounds for time of:
20 Pull ups
20 Front Squats
20 Box Jumps

Notes: If you cannot do a regular pull-up scale to a band, or if you have been coming less than three months, ring rows. Rx+ Chest to Bar, Rx Front Squats 105/75, Rx+ 155/105, Box Jumps 24/20

Cool Down

Stretch Lats
Foam Roll Lats
Foam Roll Calves