Sunday, June 26, 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 Quads
20 groiners
20 Scapular retractions in ring row position
Cobra stretch
Warmup
Take 2-3 min to stretch calves, shoulders, hamstrings, whatever else is tight.
Run 100m
Complete 1-2-3-4-5 Burpees alternating with 5-4-3-2-1 Strict pull-ups (or tough ring rows)
Run 100m
Conditioning
Run 800 Meters with a sandbag
30 Burpee Box Jumps
25 Chest to Bar Pull-Ups
20 Shoulder to Overhead
10 Muscle Ups
20 Shoulder to Overhead
25 Chest to Bar Pull-Ups
30 Burpee Box Jumps
Run 800 Meters with a sandbag
30 Burpee Box Jumps
25 Chest to Bar Pull-Ups
20 Shoulder to Overhead
10 Muscle Ups
20 Shoulder to Overhead
25 Chest to Bar Pull-Ups
30 Burpee Box Jumps
Run 800 Meters with a sandbag
Notes: L1: 12/8”, Ring Rows, DB 15/10, 20 Jumping Pull-ups, 30lb sandbag
L2: 16/12” Banded chest to bar, 75/55, 15 MU transitions, 50/30lb sandbag
Rx: 24/20”, 105/75, 70/50 sandbag
Rx+: 24/20”, 135/95, 70/50 sandbag
Cool Down
Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings
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