Weighted Pull-Ups…

Melissa Running the Streets of Brockton, the City of Champions…

Run it Out….

VAGABOND OPEN GYM HOURS: Saturday, May 22nd, 2010
Morning Hours: 9:30 am to 1:00 pm
Afternoon Hours: 4:00 pm to 6:00 pm

Dynamic Mobility Warm-Up:
Spiderman Push-Ups
Inch Worm
Hindu Push-Ups
Lunge and Twist
High Knees

Skill Development Warm-Up: 2 Rounds at Own Pace:
20 GHD Sit-Ups
15 Double-Unders or 60 Single-Unders

Workout of the Day:
Row 750 m
Rest 1:00 Minute
Ten Rounds for time of:
3 Dead Hang Pull-Ups
4 Burpees
5 Hang Squat Cleans @ 75 lbs/45 lbs
Rest 1 Minute
Row 750 m

Advanced Vagabonds Weight:
Hang Squat Cleans: 95lbs/65lbs

Kevin’s Notes: This workout will be one of our longer workouts for the month, to hit that oxidative state… I program most of our workouts in the 5 minute to 12 minute range for 85% of our workouts. However, it is good to hit a longer workout once and awhile. When you Row 750 m, this will be at 90%-95% effort… You will then rest 1:00 minute before you start the task set before you of dead hang pull-ups, snatch balance, and burpees… The Reps for Hang Squat Clean will only count when you are at a full standing position with knees and hips locked out…. Anything else will not be counted… Burpees must be chest to deck and hands clapped overhead…