Monday, June 13, 2016

We are holding our quarterly VBC members only meet on July 8th. Let us know if you plan to compete!

Nailing the jerk!

Prehab

Foam Roll Lats
2×10 Hanging Lat activations
2×15 Good Mornings with Barbell

Warmup

3min to mobilize/stretch/complete prehab

Row 250m

2 Rounds:
15 Band Pull Aparts (red or purple)
15 Band Straight arm pull-downs (loop to rig overhead)
15 Banded good mornings
Row 250m

Strength

EMOM 10 Min:
3 Deadlifts, 6 Pull-Ups, or 5 Chest to Bar, or 3 Bar Muscle Ups (choose one) Complete all work each minute.

Notes: L1: Suitcase Deadlifts 12/8kg, Ring Rows
L2: 105/75, Banded Pull-Ups
Rx: 225/155, 24/20” Chest to Bar
Rx+: 315/205, 30/24” Bar Muscle Ups

Conditioning