Thursday, April 21, 2016
The Venice gym will be closed Saturday & Sunday for the Outlaw Barbell weightlifting camp. Marina will have normal hours Saturday and will be open Sunday at 9:30-11:30am and 5-7pm.
Team Paradiso CrossFit Venice has qualified for the California Super Regional May 13-15. You can purchase tickets HERE.
We are holding a USAW sanctioned meet, the VBC Summer Classic, on Saturday May 7th. You can REGISTER HERE.
#7am on 16.5
Prehab
Ankle mobility
PVC Shoulder Mobility
Keg Drill (see video https://www.youtube.com/watch?v=9elWw_5i23c)
Warmup
Streeeeetch:
30 sec each leg Samson Stretch (see video go to 1min inhttps://www.youtube.com/watch?v=lQhBLId_y6s)
Wall Lat/Shoulder stretch 30sec https://www.youtube.com/watch?v=j85wnVv7k60
Run 200m
10 jumping switch lunges
Run 200m
10 Pushups
Review Split Jerk Technique
https://www.youtube.com/watch?v=PsiO8lZTU2I
Strength
20 minutes to work up to a max in the following Complex:
1-3-5
Push Press/Push Jerk/Split Jerk
Notes: This is the time to work on your Jerk. Spend time being consistent, especially on the last five jerks. Work on foot positioning. *Newer athletes do 1-3-5 Strict Press, Push Press, Push Jerk
Notes: If you cannot snatch with a good overhead position work on mobility with a light weight.
Conditioning
10 Hang Snatches (full)
200 meter run
20 Push Press
200 meter run
Notes:
L1: Single DB Hang Snatches (20/15)
L2: 45/35
Rx:75/55
Stretch Calves :45 each side
20 GHD glute-ham raises
(see video, go to :45 https://www.youtube.com/watch?v=SIrDkkQIfXs)
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