Tuesday, June 14, 2016

We are holding our quarterly VBC members only meet on July 8th. Let us know if you plan to compete!

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15 Scapular Push-Ups
Hold Bottom of Squat 1min
20 Banded External Shoulder Rotation


Row 400m
Long band Lateral Steps 25 steps R/L (red or blue)
With a light-medium KB or DB complete
8 Single arm thrusters on each side
10 Sumo Deadlift High Pulls
12 Kettle bell swings


Four Rounds, row 50/35 Calories, 1 min rest.

Notes: Yes, conditioning is first today.  Go all out each round. Record time for each round.


Back Squat 3X5 @ 80%
Bench Press build to a heavy set of 5 with a 1 second pause at the chest  for three sets.

Notes: These are separate movements. Finish your back squats and then set up for your bench press. Rest 90 seconds between sets (or alternate with a partner).

Cool Down
Glute Stretch
Stretch Chest

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