Wendesday, June 22, 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.
Prehab
Stretch Hamstrings
Stretch Calves
Stretch Glutes
Scorpions
Warmup
Jump Rope 2min
Loop a band to rig and grab an empty bar:
:30 banded lat stretch each side
20 Band straight arm pull downs
20 mountain climbers
10 hang power cleans with bar
10 Power cleans from 3rd position (mid-shin)
Strength
EMOM 10, build up to a 3RM Hang Power Clean
Rest 1 Minute
EMOM 6, build to a 2RM Power Clean from the ground
Notes: No Jumping this week to give you time to add weight each minute or every other minute. You should be building to a max during each EMOM.
Share boxes in large classes.
Conditioning
Even Minutes:
5 Deadlifts
15 Double Unders
Odd Minutes:
10 Toes to Bar
10 Lateral Jumps over Parallette
Notes: Complete 7 rounds of each alternating minute (14 total minutes of work). If you fall off the minute complete for time. If you did not do this week 1 revert to that week’s programming and complete that this week.
L1: Suitcase DL’s 12/8kg, 30 single unders, hanging knee raises
L2: 135/95, Double Under attempts, knee raises
Rx: 225/155
Rx+: 315/205
Foam Roll Calves
Lay on back hug knees into chest
Seated Pike Stretch
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