Monday, August 15, 2016

New Cycle! This cycle will focus on squatting and pressing!

Have you heard the news? VBC is Movin on Up!


Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min


Coach chooses warm up
Warm up technique for strength work


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.


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

Cool Down
Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings

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