Friday, March 25, 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.

#flashbackfriday

Prehab

Keg Drill
Banded hip extension
2×10 Banded Squats

Warmup

2 Rounds
:30 Assault Bike or Row 80% pace
Rest :30
:30 Thruster 45/35
Rest :30
:30 Burpees
Rest 1 Minute

At game speed:

6 Thrusters
6 Burpees
3 Thrusters
3 Burpees

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

200m walk
Stretch Glutes
Foam Roll Low Back
Cat stretch :30