Sunday, March 26, 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.


Screen Shot 2016-03-27 at 12.22.29 AM

Grayson, getting after it on 16.5!


Super Rack Stretch 1min each side
30sec active hand on bar
20sec hold at bottom of pushup 2′ from ground


Across the Floor drills and dynamic stretches Coaches choice!


1 round of:
500 meter row
30 hang power cleans
15 ring dips
5 Rope Climbs
Then, 3 rounds of:
500 meter row
15 hang power cleans
10 ring dips
2 Rope Climbs
Then, 5 rounds of:
500 meter row
10 hang power cleans
5 ring dips
1 Rope Climb

Notes: 35 minute time cut off.
L1: DB Hang Power Cleans 20/15, Banded or knee push-ups, Rope Lowers
L2: Hang Power Cleans 55/45, Banded Ring Dips, Do 1 Rope climb as high as
possible each round, then rope lowers.
Rx: Hang Power Cleans: 115/75

Cool Down

30sec each side Stretch Triceps
15 Partner glute ham lowers (one partner on knees, the other holds feet, try to lower to ground with hips straight, push off ground to get back up)
30sec each side Glute stretch

You might also like