Tuesday, March 22, 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.

Prehab

20 external rotation with band
Foam Roll Lats
10 single arm presses with light kb R/L

Warmup

3 stations: 90 seconds each!
1. Bike or Row
2. AMRAP 5 squats/3 burpees
3. AMRAP 5 ring rows/3 second hold at top of ring row

Strength

Every 90 seconds for 18 minutes:
Station 1 – 4 Weighted Pull-Ups
Station 2 – Bench Press x 8 reps

Notes: If you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups

Conditioning

Hamstring Stretch :30 each side
Couch Stretch 1min each side
Roll out Traps with barbell 1min each side