Time has a way

Weekly Programming:  Group Class, Venice Barbell Club

Monday, June 24, 2013

Prehab/Mobility

2 Rounds:
External Rotation with Theraband, 15 reps each side
Step Aways with Theraband, 3×10 seconds each side
Seated Overhead Squat Stretch, 10 reps
Cossack Squats, 5 each side

Notes:  This will be performed as a group starting at the beginning of class!

Strength

EMOM for 5 minutes:
2 Snatches @ 80%
-then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80%

Notes: Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. For beginning athletes, pick a weight that you feel comfortable with and focus on making hip contact and receiving the bar in solid overhead position.

A power snatch is an acceptable scale for this workout.

Conditioning

5 Rounds for time of:
3 Power snatch (165/105/85)
12 Lateral bar jumps (over and back equals 1 rep)
400m run
-20 min cap-

Cool Down

2 Rounds:
Seated Neck and Trap Stretch, 30 sec each side
Calf Raises, 20 each leg
Jefferson Curls, 5 reps with 10 second pause on last rep

Two of our Venice Barbell Club members competing in their first meet this past Saturday!  Chris Fabrizio went 4 for 6 with a 96kg (211 pounds) snatch and a 120kg (264) clean and jerk!  Brittany Brown went 6 for 6, hitting a 40kg (88 pounds) snatch and 54kg (119 pound) clean and jerk, she also qualified for the American Open in Dallas!

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Time has a funny way of slipping away doesn’t it?  This seems to be only more true as we get older and gain more responsibilities.  I was just talking about how often we meet people that are fired up about joining the gym and say that they are going to sign up…and then 6 months later they come walking through the door.  The funny part about this is that there is often no recognition of how long it has been since they were here last.  They’ll say, I’ve been meaning to come in and have been really excited about starting!  You can see that they absolutely mean what they are saying, that those past 6 months just flew by and they have been meaning to get started, but time just slipped by so quickly.

This is the way things are and I don’t judge.  I do this all the time in both my personal and professional life.  When you set your mind on an idea, just because it doesn’t happen right away, doesn’t mean its not going to happen!  Life is complicated, but it is long and there is plenty of time to chip away at accomplishing our goals.

Back in February, I sent out a gym email talking about an idea that has been unrealized for some unknown reason until today!  Members helping Members.  The idea was that if you are looking for any type of service, whether it be a stand up paddleboard rental to a lawyer to a dog walker, you could check to see if someone within the gym offers that service first.  Why would we not support each other in our professional endeavors outside the gym and find someone that we could trust at least a bit more than some random stranger?  After telling the few people that I have on the list about a dozen times that I was going to get this link up over the past 4 months, I am happy to finally have accomplished that goal!  Like so many things, I’m not sure why that was so hard to do, but I hope that it becomes something special and a valuable resource to everyone within our community.

Check it out HERE or on the left side navigation bar.

Martina and Suver finishing their 4th Ragnar Relay together in Utah.  If you’ve never heard of Ragnar, its 12 people, 2 vans and a 200 mile relay race over 24hrs!

  Elevation baby!