Saturday, June 27, 2015

No classes at Venice location or Beach workout today due to the Summer Lifting Meet!  Join us starting at 10am – 2:30pm, bring some food to throw on the grill and enjoy the show!

Some of the men lifting today!

Prehab

Keg Drill x 2 minutes
Bottom of the Squat x 2 minutes
Posterior Chain Flossing x :60 each
Super Rack Stretch x :60 each

Warmup

Practice Double Unders x 2 minutes
Partner up with one barbell and each perform:
10 Deadlifts
10 Front Squats
10 Press

Strength

Build up to workout weight and practice the sequence for the workout.  Try to work with someone that uses the same weight!

Conditioning

Buy in:  300 Double Unders
10 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
-25 min cap-

Notes: Break up the double unders as needed between the partners.  For the 10 rounds, you must altnerate full rounds, with each partner performing 5 full rounds.  Please pick a partner that can lift the same amount of weight as you. The RX weight is 155/105lbs. Please scale accordingly. Please DO NOT COMPROMISE good form and technique for heavier weight.

Cool Down

Wall Extensions, 2 x 10
Pike Stretch x 2 minutes
Straddle Stretch x 2 minutes