Saturday, June 25, 2016
We are holding our quarterly VBC members only meet on July 8th. Costumes required, prizes for the best! Sign up for the meet at the front desk.
Prehab
Foam Roll Glutes
1 minute Couch Stretch/side
2 minute Bottom of squat hold on to rig, press knees out with elbows
Warmup
Partner Med Ball Fun: Stand about 10ft apart
10 squat tosses
10 oblique twist tosses
10 partner situps hand off ball
10 plank passes each (one person holding push-up plank, the other rolls the ball to partner’s hands, plank partner rolls the ball back to partner with one hand)
10 squat tosses
10 oblique twist tosses
10 partner situps hand off ball
10 plank passes each (one person holding push-up plank, the other rolls the ball to partner’s hands, plank partner rolls the ball back to partner with one hand)
Conditioning
Teams of 2:
Partner 1 Rows 500m while
Partner 2 Holds Plank
100 OH Squats
Partner 2 Rows 500m while
Partner 1 Holds Plank
Partner 1 Does 50 Wallballs while Partner 2 rows 1000 meters
50 Hang snatches
Partner 2 Does 50 Wallballs while partner 1 rows 1000 meters
Partner 1 Rows 500m while
Partner 2 Holds Plank
100 OH Squats
Partner 2 Rows 500m while
Partner 1 Holds Plank
Partner 1 Does 50 Wallballs while Partner 2 rows 1000 meters
50 Hang snatches
Partner 2 Does 50 Wallballs while partner 1 rows 1000 meters
Notes: L1: DB snatches, 20/15, Wallballs 12/8, drop to your knees in plank if necessary.
L2: 75/55, 14/10
Rx: 125/85, 20/14
Rx+: 165/115, 30/20
Cool Down
Stretch Abs
Mash Traps with Barbell
Stretch Wrists and Forearms
Mash Traps with Barbell
Stretch Wrists and Forearms
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