Hey Ryan, How are You Doing?

I would like to welcome Lisa to the Vagabond Community, as she has begun her journey down the ON RAMP road…

Good Morning to You…

Gym Hours for Saturday, April 17th, 2010:
Morning Hours: 9:00 am to Noon
Afternoon Hours: 4:00 pm to 6:00 pm

VAGABOND NEWS: I have gotten some interest in some Vagabonds, who want to participate in the Boston Run to Remember on May 30th. If anyone else is interested in taking part in this great race, please see me and I will give you the details. We must be signed up by May 1st..

Dynamic/Mobility Warm-Up: 5-7 Minutes of the following Movements:
90 Degree Quad Stretch
Hindu Push-Ups
Inch Worm
Butt Kicks
High Knees

Active Warm-Up: 2 Rounds of the following movements:
Row 250 m
Snatch Push Press x 10
Heaving Snatch Balance x 10
Snatch Balance x 10
Row 250 m

Kevin’s Notes: For the Snatch Balance work, we will use lightweight, to activate our CNS for the upcoming metabolic conditioning wod. Form and Technique are paramount. Concentrate on feet placement, Hips Opening, and proper depth in the squat…

Workout of the Day:
A1: Plank Holds x 30 seconds x 3 sets, rest 30 seconds
A2: Skin the Cats x 5 reps x 3 sets, rest 30 seconds
B. “Chiefy Snatch”
5 Rounds for As Many Rounds As Possible for 3:00 Minutes of Work:
Hang Power Snatch x 3 @ 115/75
Push-Ups x 6
Squats x 9
Rest 1:00 Minute between Rounds