Friday, June 17, 2016

We are holding our quarterly VBC members only meet on July 8th. Costumes required, prizes for the best! Sign up for the meet at the front desk.

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Fireside Chat

Prehab

Stretch Calves
PVC Shoulder mobility
Stretch Quads

Warmup

Across the line drills. (straight leg kicks, quad stretch, high knees, butt kickers, grape vine, walk on toes, walk on heels, A skips and B skips (https://www.youtube.com/watch?v=PcWsOM144xo)

Agility

7 Sprints:
20 yd – 40 yd – 20 yd Shuttle
*Sprint 20 yds, change directions and sprint back 40 yds, change directions and sprint back 20 yds to the original starting point. Rest 1-1 (run with a partner).
 Like the GHD we will be easing into our Friday sprints. Please stick to the percentage, run at a speed you would most likely run a 200 meter run. Do not go all out on any of the seven sets this week.

Conditioning

21, 15, 9 reps of:
Back Squat
Ring Dips

Notes:
Back Squat option to replace with 30/50# sand bag front squat
L1: 75/55, Bench Dips
L2: 135/95, Banded Dips
Rx: 185/135

Cool Down
Stretch hamstrings
Mash Quads with Barbell
Stretch Shoulders

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