Saturday, August 6, 2016
Today – 12pm! Hooverball @Venice Beach Volleyball Courts at 26th ave and Ocean Front
#beachday
Prehab
Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings
Warmup
Coach’s Choice Warm Up
Warm up Technique for Strength Work
Conditioning
2016 Regional Event 4/5:
Teams of three:
1,800-m run (each person runs 200 meters at a time)
60 overhead squats w/ pull-up hang (two people hang on the bar while on works)
100 GHD sit-ups w/ deadlift hold, (two hold deadlift while one partner works)
Notes: Scale to front squats if you struggle with shoulder mobility. If you cannot hang on the pull-up bar hold plank.
L1: Db single arm OH Squats 20/15 or 35/15, abmat sit-ups, 115/75 deadlift
L2: 75/55, abmat sit-ups, 225/155
Rx: 135/95, 355/265
Rx+: 155/105, 405/315
Cool Down
Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse bar
Stretch Hamstrings
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