"Acid Rain"(7.26.2010)

July 24, 2010
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I. 24 Hour Around the Lake Relay Team:
The Team is set and ready to run the 24 Hour Around the Lake Relay Race this Friday in Wakefield. This should be a great event for community building and also to see where our training over the last few months have left us in the field of endurance. Remember, to make things easier for ourselves, please bring a chair and sleeping bag. Also, it would be good if a few of us could bring tents to setup for sleeping arrangements, as the race goes on during the wee hours of the night. A few of use will be carpooling up to Wakefield and will be leaving the Vagabond Facility around 4:00 pm. Anyone else who is planning on meeting us up at Wakefield, please be there by 6:00 pm. Remember traffic will be heavy during rush hour traffic from Boston, so please make arrangements to give yourself adequate time to get up to Wakefield at a reasonable time.

II. Schedule Hours for the week of Monday, July 26th thru Saturday, July 31st, 2010:
Monday, Tuesday, Wednesday, and Thursday will be regular class hour times.

*Friday Class and Saturday Class Hours will be altered due to the Relay Race some Vagabonds will be partaking in during the weekend.*

Friday Class Schedule:
6:00 am, 6:45 am, 7:30 am, 9:00 am, 10:00 am, 11:00 am
Saturday Class Schedule:
There will be no classes on Saturday.

III. Dynamic Mobility Warm-Up:
Lunge Complex
Bear Crawl
Pigeon Stretch
Power Skips
Frog Stretch
Prisoner Walk
Shoulder Opening Drill(Lateral Arm Mobility w/ Lacrosse Balls)
IV. Skill Transfer Exercises:
Hip Explosive Drills
Feet Positioning
V. Strength Workout of the Day(Total Body):
Power Jerk Behind the Neck( 3 sets of 2, 2 sets of 1)
VI. Metabolic Conditioning Workout of the Day(“Acid Rain”):
5 Rounds for time of:
5 Front Squat @ 55% to 60% of 1 Rep Maximum
10 Lateral Burpees(Burpees will be performed by jumping laterally over an object)
15 Box Jumps
*Get percentages for Front Squat for 1 rep max from the following dates*
1/29/10, 4/2/10, 6/2/10, 7/14/10

Post Results and Time to Complete to Comments.