Body Control
Friday, August 9, 2013 Mobility: 2 minute Jump rope 15 Side Plank leg raises (each side) 15 jumping Squats 15 push ups 15 Jumping Squats Classic Strength: High Bar Back
Track Rise, 1 Mile, and 5K
Thursday, August , 2013 We will be having a meeting at 8pm at Venice in place of the normal VBC class for anyone interested in training for the sport of
Why Snatch?
Wednesday, August 7, 2013: Mobility 2 Rounds:15 Bird Dogs, each side10 Side Plank Leg Raises, each side10 Good Mornings w/ BarBehind the Neck Barbell Rack Stretch, 1 minute10 Behind the
Tuesday
Tuesday, August 6, 2013 Go to Track night to test your 1 mile or 5k if you have not tested this in the past month! Mobility: Shoulder warm up with
Mango Coconut Chicken
Sunday, August 4, 2013 Mobility/Warm-up: Jog 400 meters10 Fire Hydrants10 Prone dislocates10 Reverse Snow Angels10 Scapula Push-upsRack mobility of choice Classic Strength Front Squats 5 x 5 Notes: Focus on
Six Ropes, No Legs
Saturday, August 3rd, 2013 Mobility/Warm up:2 rounds 15 Wall Facing Squats15 Wall Extensions15 Second Handstand against Wall Hip DROM Advanced Strength: 20 minutes to find 1RM Snatch Notes: Stay
Ka-Ka-Ka-Kettle Bell Swings
Friday, August 2, 2013 Mobility: -Groiners (30 seconds each leg)–Trap Smash-Tricep Smash–Wrist Mobility-20 T-Push Ups (10 each side) Kettlebell Strength: Every 90 seconds for 6 minutes -30 second Rack Hold
Lara
Thursday, August 1, 2013 Warm up/Pre hab: Olympic Squat on Wall, 2 minutesWall Extension, 10 repsMonster Walks, 10 reps each direction10 High Bar Back Squats, empty bar Classic Strength:
The come down.
Wednesday, July 31st, 2013 Gymnastics! Mobility: DROMTheraband Shoulder Warm Up 3 rounds of Prone HS hold, 30 seconds Standing shoulder extension x 5 3 rounds of Hollow
Back to Track!
Beach Ultimate Frisbee tomorrow! Tuesday, July 30, 2013 Mobility: 10 reps of each:Jumping squats, hold bottom of last rep for 30 seconds InchwormsReverse Snow angelsBar tapsJumping squats, hold bottom of
