Legends of VBC

Wednesday, December 10, 2014

PreHab

Theraband Routine
Wrist Mobility
Rack Mobility

Warm Up

Run 400m
2 Rounds:
10 Push Ups
10 Toes to Bar
10 Grasshoppers

Split up into Fitness and Advanced for further warm up

Cool Down

Cobra Stretch, 1 minute
Pec Stretch, 1 minute
Wrist Stretch, 2 minutes

Fitness

Strength

20 minutes or 3-4 sets of:

Bench Press x 3-5 reps

Single Arm Dumbbell Row x 10 reps with pause at the top

Notes: Rest as needed between movements. Try to go heavier than last week for the bench. Keep the Db row slow and controlled with a one second pause at the top of each rep.

Conditioning

3 rounds for time of:

15 Toes to bar

15 Grasshoppers (l/r equals 1 rep)

15 Ground to Overhead

-15 min cap-

Notes: Prescribed for this is 95/65 power snatch and touching your shin to your forearm for the grasshoppers. All new athletes should perform this with Dbs as a power clean and push press. Scale the T2B to tuckups or Vups as needed.

Advanced 

Strength

Every 2 minutes for 16 minutes (8 sets), perform the complex:

Hi Hang Clean + Hang Clean + Clean and Jerk

Notes: Drop the bar and rest a few seconds between reps. Try to work up to around 80-85% of your one rep max.

Conditioning

3 rounds for time of:

30 toes-to-bars

155-lb. clean and jerks, 15 reps

-15 min cap-

Notes: Focus on effeciency in both movements. Ideally the T2B will be linked together in big sets and the clean and jerks will be a power clean directly into a push jerk. Scale the range of motion or weight to work on this.

The two above videos are a testament to specific goal setting, incremental progress, and hard work. Steve is a staple of Venice Barbell Club and Dan bounces from VBC to regular class, sometimes doing both in the same day. Both have been at it for awhile and these personal records do not come easily.

There have been a lot of newer athletes trickling out of fitness programming lately seeking to tackle some of the higher skill movements, specifically the snatch. You can see by the reactions in these videos that achieving any sort of mastery with such a difficult movement, especially to level of snatching your bodyweight, is extremely gratifying. I could not be happier with the consistent turn out for the VBC classes but I want to reach out to those athletes intimidated by these movements but curious to try them. For one, everyone at VBC is very nice and any newer athlete will get a lot of one on one coaching to form a base for the lifts. But we know not everyone can make these nightly sessions but wants to be able to start tackling these movements within class. I urge these athletes to reach out to their coaches, myself, or Diso and tell us what you need to better you experience and further your fitness so that you can have videos like Dan and Steve of your glorious feats of strength. We are constantly trying to provide resources for everyone in the gym to achieve their goals and look for more avenues to facilitate this in the future.