Be a worker.
Wednesday, July 10th 2013 Remember that today is first the first Ultimate Frisbee metting at Venice at 5:30. The group will head down to the beach at 5:45. Feel free
Getting organized.
Tuesday, July 9, 2013 Mobility: 2x:“Bounce Arounds”, 5 each direction5 Inchworms w/push upFire Hydrants, 10×10 Lat Activations Strength 7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest
Refreshing
Sunday, July 7, 2013 Mobility: 2x:10 Monster walks10 Seated Overhead Shoulder stretch (PVC)10 Overhead squats, hold last rep 10 seconds Strength: 5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1
To Scale or Not to Scale
Saturday July 6th 2013 Mobility/Prehab: Downward dog ankle stretchBand/pole assisted squatHip DROM Strength: 20 minutes to establish a 1RM Hang-Snatch Notes: Focus on good hip contact and speed under
We’re Famous!
Friday, July 5th 2013 Mobility: 2 Rounds of: 10 Reverse Snow Angels10 Prone Dislocates10 T-Push ups (5 each side)20 Downward Dog Ankle Stretch (10 each leg) Smolov Squat Cycle: High
The Beginning
Thursday, July 4, 2013 Happy Fourth of July! Check out the BBQ details on the schedule! Warm up/Pre hab: Jog 400DROM10 Burpees10 Ring Rows20 Squats5 Pullups Notes: During this time,
More squatting.
Wednesday, July 3rd 2013 Mobility: – 2 Rounds – Monster Walk, 10 steps each directionBird Dogs, 15 reps each sideGood Mornings w/ Bar, 5 repsPause Back Squat w/ Bar, 5 reps.
Gymnastics Day!
Tuesday, July 2, 2013 Gymnastics Strength Training! Come in to work on your Single Leg Strength, Handstands, Pullups and Front Lever strength! Solid. “Fear is your friend. Fear is
Breakfast Sandwiches
Sunday, June 30, 2013 Today is “Bring a Friend Day!” Mobility: 2x: 10 Prone Dislocates 30 second Samson stretch 10 Reverse Snow Angels 5 “Perfect” Inchworms (perform in place) Classic
The Damon Model
NEW VBC Hours start today! Check out the new schedule area on the left! Saturday, June 29, 2013 Mobility/Warm up 2 Rounds of:Monster walks, 10 steps each wayFire Hyndrants, 10
