Monday, March 21, 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.

16.4 Recap


Ankle Mobility
PVC Shoulder mobility
Mash quads with barbell (Roll barbell over quads)


Jog 800m
10 slow groiners
handstand hold on wall accumulate 1min
Warm Up OHS with bar


Five sets of:
Overhead Squat x 3 reps
Rest as needed
Build over the course of the five sets to today’s heavy triple.

Notes: If you struggle with OH mobility move to the front squat. If you are new to the movement work on all sets at a light weight and focus on positioning. Advanced athletes may work up to a 1RM.


For time:
Run 800 meters
40 Burpee Box Jump-Overs
30 Thrusters

Notes: L1: 30 Calories, 12/8”, DB thrusters 15/10
L2: 20/16”, 75/55
Rx: 24/20”, 105/75
Competition(Rx+): 24/20”, 135/95

Cool Down

Foam Roll Upper Back
50 GHD sit-ups or 100 ab mat situps
25 Reverse snow angels

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