Thursday, June 16, 2016
We are holding our quarterly VBC members only meet on July 8th. Let us know if you plan to compete!
Prehab
20 shoulder external rotations with green tube band
20 Groiners
15 Ring Rows
Stretch Wrists and Forearms
Warmup
Run 400m
Grab a kettle bell
21 Russian Kettle bell swings
15 Kettle Bell Dead Lifts
9 Deck squats (stand up on one leg if possible)
12 Kettle Bell Push Press (12 each side)
8 Single Leg Romanian DL holding Kettle Bell (8 each side)
6 Lunges holding kettle bell (6 each side)
Strength
Every minute for 18 minutes (6 rounds)
Min 1: 30 seconds max effort strict HSPU’s
Min 2: 100 meter sprint
Min 3: 50 foot sled pull + 5-10lbs from last week
Notes: Score your HSPU’s for each round. Record the weight you use on the sled. For the sled pull you should be able to complete the work in less than 20 seconds so two people can go within the minute. We will add weight each week.
Suggested weights: L1: 45/25
L2: 70/45
Rx: 90/70
Rx+: 135/90
Conditioning
5 RFT:
12 Alternating Pistols
20 KB Swings (70/53)
50 DU’s
Notes: L1: Supported Pistols or double the air squats. 12/8kg, triple the single unders
L2: Supported Pistols, 16/12kg, double under attempts
Rx: 32/24kg
Foam Roll Glutes
Stretch Forearms
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