Resistance Training.. Using Bands…

Box Squatting.. Another way to activate those Hammies and Glutes.. Powerlifting Style…

You Want to Build Up Your Deadlift and Back Squat… You Bette be hitting some Assistance Exercises to build up that Posterior Chain..
Split Squats

VAGABOND NEWS: Remember next week I will be in the gym starting at 6:30 am to Noon and 3:00 pm to 7:30 pm.. Also all next week is FREE INTRODUCTORY WEEK, for any new people interested in Vagabond CrossFit… Also there will be a referral credit week for anyone who is presently working out at Vagabond CrossFit, who brings in anyone new to to gym and they sign up. See me for more details on this program… It will benefit you if you recommend anyone to the gym…

Dynamic/Mobility Warm-Up: 5-7 Minutes of the following movements:
90 Degree Quad Stretch
Samson Stretch
Hip Openers
Inch Worm
Butt Kicks
High Knees

Active Warm-Up: 1 Round of the following:
Run 400 m
Back Squat x 10(45 lbs)
Front Squat x 10(45lbs)
Air Squat x 10
Run 400 m

Workout of the Day:
A.Max Effort Black Box:
Back Squat 3-3-3-1-1-1
B:DB Step Ups @ 4-6 reps(each leg) x 3 sets- Go heavier than last week
C. Monostructural WOD Recovery: 2000 m Row- Go For a PR(Compare to January 6th, 2010)
D. “Mini Met-Con”
21-15-9 of:
Back Squat @ Men-135 lbs/Women 95 lbs
Box Jumps @ 24 inches/20 inches
Ball Slams @ 20 lbs/14 lbs

Kevin’s Notes: The purpose of the mini-met-con is to move through it quick and to try to go unbroken through all the movements.For the Ball Slams, make sure you catch the ball on one bounce… Actively use your hips to drive the ball down to the ground…