Monday, March 28, 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.
Exactly how we all felt after 16.5
Prehab
PVC mobility
20 groiners
Bar assisted squat see video
Warmup
2 rounds
:20 jog in place
:10 rest
:20 no pushup burpees
:10 rest
:20 squats
:10 rest
:20 hollow rocks
Strength
A. Find today’s heavy Back Squat double
B. Take 70% of the above Back Squat Double 3X3-3-3 :20 second hold in between 3’s
Notes: Spend ten minutes to work up to today’s heavy double on the back squat. Recommended percentages are 3X75, 3X80, 2X85, then two attempts at a heavy double.
Conditioning
400 meter run
15 hang squat snatches
400 meter run
15 hang squat snatches
400 meter run
Notes: Light and Fast. Pick a weight you can sprint through this workout with.
L1: DB Power snatch/Overhead squat 20/15
L2: 45/35 Power snatch to Overhead squat as needed
Rx: 95/65
Comp (Rx+) 135/95
Roll out Lats with a lacrosse ball
Stretch Abs
Foam Roll IT bands
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