Thursday, January 14, 2016

We are holding a members-only weightlifting meet this Friday at 6pm at the Venice gym, come out and give the sport of weightlifting a try!

Prehab

Groiners
Banded shoulder and lat mobility
Stretch Quads

Warmup

50 jumping jacks
Across the Floor dynamic stretches
Hold plank 1min
Hold side plank 1min each side

Strength

8 x 5 Good Morning Squats, (Kang squats) climbing – each super squat consists of one Good Morning that directly leads into one (as deep as possible) Back Squat, then back to bottom of good morning, then stand.

See video for reference:

Review Pistols

Conditioning

Complete as many rounds as possible in 20 minutes of:
200 meter run
15 KB swings
20 one-legged squats, alternating
25 Wall Balls

Notes: KB swings 53/35, Rx+ 70/53, Wall Balls 20/14

Cool Down

Stretch Calves
Foam Roll Glutes
Foam Roll Quads