Wednesday, June 15, 2016

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

Stretch Hamstrings
Stretch Glutes
Spinal Twist

Warmup

Across the floor movement prep/mobility (Punter kicks, lunges, banana rolls, frogger hops, inch worms, etc.)

3×8
Hip Extensions on GHD
Vertical Jumps

Technical Barbell Warm-Up with Bar

EMOM 10 minutes:
Power Clean 3 (heavier than last week)/ 3 High Box Jumps

Notes: L1: 12/8”
L2: 24/20”
Rx: 30/24”
Rx+36/30”
Share boxes in large classes.

20 Sandbag Ground to Shoulder
40 Toes to Bar
60 Sandbag Front Squats
800 Meter Sandbag Run

Notes: L1: Use Dumbbells if Sandbag is unmanageable. (20/15) otherwise use 30lb sandbag
L2: 50/30
Rx: 70/50

Cool Down

Stretch Calves
Foam Roll Upper Back
Lay on back hug knees into chest
Seated Pike Stretch