Monday, June 27, 2016
This weekend Sunday evening classes will be canceled at Venice and we will hold a bring a friend and family workout Monday, July 4th at 9&10am at both locations.
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.
Coops’ farewell WOD crew
Prehab
Foam Roll Lats
Super Rack Stretch 1min each side
Hold bottom of squat 1min
Plank 1min
Warmup
2 rounds
10sec hang on bar
10 ring rows (or 3 strict chin ups)
30sec Weighted plank (with a 25# plate or partner pushing on back lightly)
10 Alternating single leg romanian dead lifts(https://www.youtube.com/watch?v=PcWsOM144xo)
Strength
Deadlift, 4X5 start with 75% build to 85-95%
Alternate attempts with 4XME chin ups
Notes: On your deadlift, if you’re feeling good go for a 5RM. Record total chin ups.
Newer athletes use KBs for suitcase deadlifts, and use a band or do ring rows.
Conditioning
1 Power Clean
3 DB Thrusters
5 Toes to Bar
Notes: Your goal is to complete at least 11 rounds. For every missed round complete 10 burpees (per round) after the workout. Score five rounds? Owe 60 burpees. Scale accordingly.
L1: DB Power Cleans 20/15, same for thrusters, V-ups or knee raises
L2: 95/65, DB Thrusters 25/20, Knee raises
Rx: 185/125, 45/35
Rx+: 225/155, 70/55
Foam Roll IT Band 1min each side
Stretch Lats with band
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