Thursday, March 17, 2016

Try your hand at weightlifting, we will have a members only meet Friday April 1st. Anybody can join, EMAIL US to reserve your spot! 

We are also holding a USAW sanctioned meet, the VBC Summer Classic, on Saturday May 7th. You can REGISTER HERE.

Screen Shot 2016-03-16 at 10.49.36 PM“I don’t know if you heard me counting but I did over 1,000”

Prehab

5 slow pushup negatives
Stretch Calves :30 each
20 Calf Raises

Warmup

Bike or Row 2min
10 pause squats
10 ring rows pause at top
2 wall walks

Conditioning

Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
12 Chest-to-Bar Pull-Ups
12 Strict Handstand Push-Ups

Notes: L1: 600 meter run, Ring Rows, Box or Bench HSPU’s
L2: Strict Chest to bar pull-ups in band (use whatever band necessary to make contact
with the bar). Use abmats to work on strict handstand push-ups.
Rx: As Written

Cool Down

Couch stretch
Super Rack Stretch
20 Scapular Pushups

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