Moving Pictures

-Weekly Programming Links:  Group Class, Advanced, Venice Barbell Club

-5k Testing Day tomorrow at Santa Monica High at 7pm!

-Joshua Tree Climbing Trip this coming weekend!  Email us to confirm your spot or ask any questions!

Monday, September 16, 2013

Mobility/Prehab

2 rounds of:
Bird Dogs, 10 each side
10 PVC Dislocates
Groiners, 30 seconds each side
10 Good Mornings with Barbell

Strength

15 minutes to find 1RM Hang Snatch.

Notes: Focus on explosive hip extension, speed under the bar, and catching the bar cleanly in the overhead position. Log your Score HERE!

Conditioning

3 rounds for time of:
Run 400m
15 Thrusters 115/75/55#
15 Chest to Bar Pullups
-20 min time cap-

Notes: Sub regular pull-ups or ring rows as needed.  A good scale might be “Fran” weight for this workout!

Cool Down

2 Rounds:
10 Dislocates
10 Good Mornings

Check out our Venice Barbell Club athletes representing this past weekend!  Emily, Travis and Suver were all competing in their first meet.  Big congrats to Brittany for placing second in her weight class with a Snatch PR of 43kg (94.6lb), Suver for her dramatic last minute weight cut then hitting the biggest snatch of the competition and PRing her clean at 88kg (193.2lb), Travis for nailing his 84kg (184.8lb) snatch on the 3rd attempt under pressure, Emily for going 6 for 6 on her lifts and PRing both her Snatch and Clean and Jerk, and Chris for PRing his snatch at 103kg (226.6lbs).  Also a big thanks to Charlie for filming the event and Derrick for the amazing coaching and athlete support.  We look forward to the continued growth of the Venice Barbell Club and getting more of you interested in this great sport!

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In honor of our 5k testing day tomorrow I wanted to post what is considered one of the greatest races of all time, by one of the greatest American runners, the almost mythical Prefontaine.  In case you have never seen one of the many films about him, he was famous for his running style:

Insisting on going out hard and not relinquishing leads. He was quoted as saying, “No one will ever win a 5,000 meter by running an easy two miles. Not against me.” He would later state, “I am going to work so that it’s a pure guts race. In the end, if it is, I’m the only one that can win it”.

In the most important race of his life, facing the best runners in the world, Prefontaine decides to go against his coaches advice and breaks ahead of the pack with just over a mile left in the race, enjoy…

I look forward to seeing you give it your all tomorrow!