Wednesday, March 23, 2016

Try your hand at weightlifting, we will have a members only meet Friday April 1st. Anybody can join, EMAIL US to reserve your spot!

We are also holding a USAW sanctioned meet, the VBC Summer Classic, on Saturday May 7th. You can REGISTER HERE.

Fit Misfits

Prehab

Banded hip stretch
20 hip extensions on GHD
20 straight arm band press downs with arms shoulder distance (loop band to pullup bar)

Warmup

30sec each side
-Downward Dog Stretch calves
-Seated figure four stretch glutes

Grab a Jump Rope!
30-20-15-10
Double unders (triple if singles)
Shoulder taps in pushup plank R/L=2)

Strength

15 min EMOM:  3 Touch and Go Power Cleans from 60-75%

Notes: This should be a moderate to heavy load. If you are keeping good form consider increasing the weight. Remember it is 45 cleans in total.

Conditioning

Three rounds for time of:
5 Bar Muscle-Ups
10 Deadlifts
50 Double-Unders

Notes: L1: Ring Rows, Deadlifts 55/35 or KB Deadlifts 12/8kg, 100 Single Unders
L2: Strict banded pull-ups, 95/65, 50 double under attempts
Rx: 5 Bar Muscle ups (use a band, practice these), 275/185

Pike Stretch
Foam Roll Calves
Stretch Calves
20 hollow rocks
20 arch lifts