Legends of VBC

Wednesday, December 10, 2014 PreHab Theraband Routine Wrist Mobility Rack Mobility Warm Up Run 400m 2 Rounds: 10 Push Ups 10 Toes to Bar 10 Grasshoppers Split up into Fitness

Week of 12/8/14

Monday – Snatch/Squat 1) Snatch Pull: 4 x 3 @ all sets @ 95% – rest 2 minutes 2) Snatch: 6 sets of 2 reps @ 85-90% – rest 1:30 to

Lynne

Wednesday, December 3, 2014 PreHab Theraband Routine Seated Wall Extensions x 15 Hollow Hold, 1 minute Warm Up 2 Rounds: T-Push Ups w/ foot clap x 10 Kettlebell Swings x

Week of 12/1/2014

Training hall videos from Worlds are on YouTube. Some of the best in the world moving 80-90% of their max makes for some great study in technique. Monday – Snatch/Squat 1)

Thanksgiving Eve

Wednesday, November 26, 2014 PreHab 5 Inch Worms 10 Seated Wall Extension Plank, 1 minute Warm Up 2 Rounds: 10 Side Plank Leg Raises, each side 10 Hip Bridges, each

Week of 11/24/14 (Thanksgiving, check the schedule)

Monday – Snatch/Squat 1) Snatch First Pull: 4 x 3 @ 100-105% max snatch – pause for 3 seconds at the knee. 2) Snatch: 3 @ 70%, 3 @ 75%, 2

Weightlifting Wednesdays

Wednesday, November 19, 2014 Visit Dimitri at 8pm at Venice for Gymnastics! PreHab Keg Drill, 2 minutes Gristle/Groiner Active Hang, 1 minute Warm Up 2 Rounds: (w/ barbell) 5 Good

Week of 11/17/14

Monday – Snatch/Squat 1) Snatch Balance: 3 x 3 @ 75% of max snatch – work on speed and perfect footwork 2)Snatch: 3 @ 60%, 3 @ 70%, 3 @ 75%,

Weightlifting World Championships

Wednesday, November 12, 2014 Visit Dimitri at 8pm at Venice for Gymnastics! PreHab Single Leg Hip Bridges x 15 each Wall Extensions x 15 Active Hang, 1 minute Warm Up

Week of 11/10/14

Monday – Snatch/Squat 1) Snatch Balance: 3 x 3 @ 70% of max snatch – work on speed and perfect footwork 2) Back Squat:   5 @ 70%, 3 @ 80%,