Monday, August 15, 2016
New Cycle! This cycle will focus on squatting and pressing!
[youtube]https://www.youtube.com/watch?v=U74wIp7aRJY[/youtube]
Have you heard the news? VBC is Movin on Up!
Prehab
Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min
Warmup
Coach chooses warm up
Warm up technique for strength work
Strength
20 Rep Back Squat @60-65% NO HIGHER
Notes: We will be going up five pounds every week on this squat. Do not go heavier than the recommended percentage. Keep PERFECT form or go down. Newer athletes start very light work on keeping your chest up, knees out, and hitting proper depth. Mechanics take priority over load.
Conditioning
3 rounds of:
4 minute amrap:
5 Cleans
4 Toes to Bar
3 Burpees
1 minute rest
Notes: “Squat Cleans” This is 3, 4 minute rounds with 1 minute rest.
L1: 45/35 or DB Cleans 15/10, V-Ups
L2: 75/55, Knee Raises
Rx: 95/65
Rx+ 155/105
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings
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