Vic-Maui Race Gets Underway:
The Victoria to Maui International Yacht Race, hosted by the Royal Vancouver Yacht Club and the Lahaina Yacht Club, got underway with flights of starts on July 9 and 10. Sixteen of the 22 entrants are on the 2308 nm course, with the remainder of the fleet to start on July 11 and 12. Full report.
Full Article: Scuttlebutt Sailing News – Vic-Maui Race Gets Underway, Editor
Accident Halts GC32 Malcesine Cup:
Malcesine, Italy (July 10, 2016) – After two very successful opening days of competition on Lake Garda, no racing was held on the final day of the GC32 Malcesine Cup. Following the collision of Malizia – Yacht Club de Monaco and a press RIB on Friday, the Fraglia Vela Malcesine and the GC32 International Class Association did not reach an agreement over the liability for the final day of racing.
Christian Scherrer, GC32 Racing Tour Manager, said: “Fortunately there was no injury during Friday’s incident. We are continually taking steps to improve safety and have made considerable progress and will continue to do so this season.”
A safety group within the GC32 Class…
Full Article: Scuttlebutt Sailing News – Accident Halts GC32 Malcesine Cup, Editor
Is your body feeling broken down or beat up? You’re about to discover a workout that is designed to rebuild the perfect body, while burning fat and sculpting muscle.
We’ll start with a couple of bodyweight exercises, the first one being pull-ups. Start from a dead hang position, taking an overhand grip slightly wider than shoulder width apart. Now, pull yourself up and then slowly lower yourself down in a nicely controlled fashion.
If you can’t do Pull-ups, then an alternative exercise would be the Dumbbell Row. So, for a regular DB Row, place your leading hand flat on a bench with your back knee bent and the DB held at arm’s length. Now, row the DB up while keeping your back flat. After doing all reps for one side, switch over and do the same for the other.
The next exercise is one I’ve never had you do before in the TT workouts and that is the SHELC otherwise known as the Supine Hip Extension Leg Curl exercise. So, lie on your back and place your feet on the ball hips extended. Now, push the ball out and then curl it in, and then drop down. Repeat the process – extend the hips, push the ball out, curl in, drop down. Be sure not to drop your hips when doing the leg curl as that is the biggest mistake people often make during the leg curl exercise.
For the 2nd superset of Workout A you will start by going down to the ground and doing regular Push-ups coupled with DB Split Squats. In this program you will see “Max-2” in place of the repetitions. What that means is you will perform 2 less than failure. For example, if you can normally do 30 push-ups, then you will only do 28. This will ensure you do not compromise your form.
So, for the regular push-up position, your hands are slightly wider than shoulder width apart, body in a perfect straight line, abs braced, and bring your chest down, pause for 1 second, and then back up. The pause down at the bottom will most likely cut a couple reps off your maximum.
For the Split Squat exercise, if you are a beginner then using only your bodyweight is sufficient. Start by taking a slightly larger than normal step, drop your hips straight down, and then drive back up. Do all repetitions for one side and then switch to the other side.
For the final superset of Workout A you will pair Inverted Rows with Mountain Climbers. If you don’t have a bar for the inverted rows, then you will do DB Rear Deltoid Raises. So, for the Inverted Row, take an overhand grip on the bar and row your chest up, focusing on driving the elbows back and squeezing your shoulder blades together. Work as hard as you can to make sure most of the stress is in the upper back by trying not to pull with your arms. So squeeze those shoulder blades together and tuck those elbows in.
For the DB rear deltoid raise you will only need a light weight to really feel it in your shoulders. Get your hips back, ensure your lower back is flat, keep your dumbbells at arm’s length, and then bring your arms up, really squeezing at the top and then back down.
With the mountain climber, you will get into the push-up position, hands just under your shoulders, with your body in a straight line and your abs braced. Now, bring your knee up and then out, alternating sides.
That’s it! But, feel free to add in some interval training along with some stretching following your reconstruction strength training workout to really ramp up the fat loss.
Get more sports specific athlete workouts at: http://www.TurbulenceTraining.com/workouts.