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.


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Exactly how we all felt after 16.5


PVC mobility
20 groiners
Bar assisted squat see video


2 rounds
:20 jog in place
:10 rest
:20 no pushup burpees
:10 rest
:20 squats
:10 rest
:20 hollow rocks


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.


For Time:
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

Cool Down

Roll out Lats with a lacrosse ball
Stretch Abs
Foam Roll IT bands

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