Monday, June 20, 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.

Screen Shot 2016-06-19 at 10.29.10 PM


Foam Roll Lats
2×10 Single Leg Romanian Dead lifts each leg
2×15 Good Mornings with Barbell


2min to mobilize/stretch/complete prehab

PVC mobility
10 passthroughs
10 BTN presses to open up range of motion for pull-ups
10 PVC Deadlifts
10 Deadlifts with emty bar


Deadlift, find your 3RM (do at least three heavy attempts)
Alternate attempts with 5X10 BTN Pull-Ups

Notes: Record heaviest set of three deadlifts. If you cannot do a behind the neck pull-up do regular strict pull-ups. If you cannot do strict pull-ups. Newer athletes use KBs for suitcase deadlifts, and use a band or do ring rows..


Complete as many rounds as possible in 10 Minutes:
6 Burpees with Vertical Touch (6 in above reach)
8 DB Deadlifts
DB Farmer’s Carry – 100 Meters

Notes: During the deadlift, you only have to touch top of the dumbbell to the ground.
L1: 20/15
L2: 30/25
Rx: 55/40
Rx+ 70/55

Cool Down
Stretch Calves
Foam Roll Glutes
Stretch Lats with band

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