Friday, June 26, 2015

First ever Venice Barbell Summer Weightlifting Meet tomorrow at Venice!  The first session will start with the ladies at 10am.  

Please note:  All normal classes, open gym and the beach workout will be cancelled tomorrow at Venice for the day.  MDR will be open for business as usual!

Some of the ladies we have lifting in the meet tomorrow!

Prehab

Reverse Snow Angels x 20 reps
Down Dog Calf Stretch x 15 reps each side
Cat Stretch x :60
Trunk Rotations x 10 each direction

Warmup

Jog 400 Meters
15 Scapula Pushups
10 Kickups to Handstand, use wall
Coaches Choice, Hip Mobility x :60

Notes:  If you are not comfortable kicking up to handstand yet, start with your hands on the ground and simply do your best.  Start in a lunge position, focus on driving the straight leg all the way to the wall and at the last minute push off with the other leg.

Strength

Push Press – take 15-20 minutes to warm up and complete sets of 5 reps at 55%, 65%, 75% and  5 + reps at 85%.

Notes:  IF YOU PERFORMED 5+ REPS Last time please add 5lbs to your 1RM then take your percentage off of that number. If you did not please keep your 1RM the same. Make sure on the last set you complete as many reps as you can (safely at 85 percent). Do your best to keep and nice upright torso and push using your legs. Make sure to achieve full lock out of legs and arms.

Conditioning

21-15-9 reps of:
Box Jump Overs
Toes to Bar
400m run Between Each Round
-12 min time cap-

Notes: The Rx+ height for the box jump over is 28/24 inches. Rx is 24/20. If you cannot complete toes to bar then please substitute v-ups.

Cool Down

2 Rounds:
GHD Hip Extensions x 15 reps
Calf Raises x 15-20 reps each leg
Side Plank Leg Raises x 10 reps each