VAGABOND UPDATE: On Saturday, March 27th, 2010, the gym will open up at 10:00 am, since I have a prior obligation to attend. However, it will not close at the usual time of 1:00 pm. I will leave the gym doors open from 10:00 am to 5:30 pm on Saturday to accomdate the needs of Vagabonds, who usually come at 9:00 am.

Mobility/Dynamic Warm-Up: 5-7 Minutes of the following movements:
Pigeon Stretch
Spiderman Lunge
PVC Dislocates
Shoulder Opening Drills

Active Warm-Up: 1 Round of the following movements:
Run 400 m
Clean High Pull x 10
Scarecrow Clean x 10
Front Squat x 10
Row 500 m

Workout of the Day:
Clean Deadlifts @ 50% of 1 Rep Max 3 sets x 6 reps
Rest 3:00 Minutes
Handstand Push-Ups x 3 sets x 4 reps
Beginner: Against Wall- Hold x 5 sets x 15 seconds/Negative Handstands
Intermediate: ROM TO ABMAT
Advanced: ROM TO FLOOR
Benchmark: “Grace “
30 reps for time of Clean and Jerk @ 135/95