Wednesday, March 23, 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.

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Fit Misfits

Prehab

Banded hip stretch
20 hip extensions on GHD
20 straight arm band press downs with arms shoulder distance (loop band to pullup bar)

Warmup

30sec each side
-Downward Dog Stretch calves
-Seated figure four stretch glutes

Grab a Jump Rope!
30-20-15-10
Double unders (triple if singles)
Shoulder taps in pushup plank R/L=2)

Strength

15 min EMOM:  3 Touch and Go Power Cleans from 60-75%

Notes: This should be a moderate to heavy load. If you are keeping good form consider increasing the weight. Remember it is 45 cleans in total.

Conditioning

Three rounds for time of:
5 Bar Muscle-Ups
10 Deadlifts
50 Double-Unders

Notes: L1: Ring Rows, Deadlifts 55/35 or KB Deadlifts 12/8kg, 100 Single Unders
L2: Strict banded pull-ups, 95/65, 50 double under attempts
Rx: 5 Bar Muscle ups (use a band, practice these), 275/185

Cool Down

Pike Stretch
Foam Roll Calves
Stretch Calves
20 hollow rocks
20 arch lifts

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