Monday, July 11, 2016

The second half of our new cycle begins! We will be changing up the order for the Strength/Sprint work and adding in some new equipment like axle bars.

Screen Shot 2016-07-11 at 1.12.15 PM

Chuck as Nightcrawler at the VBC Members Meet


Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings


Coach chooses warm up
Warm up technique for strength work


Every minute on the minute for 18 minutes (6 sets):
Min 1: 2 Rope Climbs
Min 2: 50 foot sled pull
Min 3: 10 GHD sit-ups/10-15 Abmat Situps
Notes: Sub rope lowers or partial rope climbs. 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 next week.
Suggested weights: L1: 45/25
L2: 70/45
Rx: 90/70
Rx+: legless, 135/90


Death by Power Snatch and Burpee
Complete 1 Power Snatch and 1 Burpee on the first minute, 2 Power Snatches and 2 Burpees on the second minute, 3 Power Snatches and 3 Burpees on the third minute, etc…until you can no longer complete the required reps.

Notes: L1: One DB snatch both sides 15/10
L2: Power Snatch 75/55 (If scaling to an empty bar, take from the hang)
Rx: 105/75
Rx+: 135/95

Cool Down
Pigeon Stretch x 2 minutes each Side
Groiner/Lizard Stretch x 2 minutes each side
10 Jefferson Curls

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