Vagabond News: This week we will be ending our linear wave progression that surrounded around the lifts of deadlift, shoulder press, back squat, and front squat. Over the last 2 months, it has been great to watch everyone improve on their form, technique, and pr almost every week. I am truly proud of all the Vagabonds who worked their butt off to reach the goals they set for themselves. It has been a great success and truly aweseome to watch over the last two months. However, we will be moving on to bigger and better things. I have implemented a new strength program around the Max Effort Black Box, were we will hit 3 lifts around the upper body, lower body, and total body for a three week cycle and rotate 3 movements every three weeks. This program was created by Michael Rutherford, who is one of the lead strength coaches in the country. It should be fun and creative to say the least.

Dynamic/Mobility Warm-Up: 5-7 Minutes of:
Inch Worm
High Knees
Butt Kicks
Lunge and Twist
Pigeon Stretch

Active Warm-Up: 2 Rounds at Steady Pace of:
Row 350 m
Coach B Warm-Ups: Use PVC or BARBELL
Down and Up x 10
Elbows High and Outside x 10
Muscle Snatch x 10
Snatch Land x 10
Snatch Drop x 10
Overhead Squat x 10

Workout of the Day:
Advanced: Plank Holds on Elbows x Max Hold(w/ 25-45 lb plate on back) x 2 sets, rest 60 secs between sets
Beginner: Plank Holds on Elbows x Max Hold x 2 sets, rest 60 secs between sets
Rest 4:00 Minutes
Knees to Elbows 3 sets x 8-10 reps
AMRAP 12 Minutes of:
Power Snatch x 7 @ 95/65
Box Jump x 7 @ 20 inches