Tuesday, August 16, 2016


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Joshy G. Repping the VBC for The Box & Muscle & Performance


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


Every 90 seconds for 18 minutes: (4 rounds)
Min 1: 1-5 Muscle ups or Muscle up transitions
Min 2: 45 second top of dip hold (lockout hold)
Min 3: 30 second bottom of the dip hold


15, 10, 5 Reps of:

Hang Power Snatch
Box Jumps
Calories on Rower

Notes: L1: DB snatch 20/15, or BB snatch 45/35 12/8” jumps
L2: 75/55 20/12”
Rx: 135/95, 30/24”

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

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