Pete and Dave, some of our New On Rampers, working the pull in the deadlift position! On Ramp Classes start on the 1st and 15th of every month, contact us to sign up today!
I. Vagabond Schedule for Saturday, February 19th, 2011:
We will be having the Vagabond Nutrition Seminar this Saturday, February 19th, 2011. The Seminar will start at 9:00 am and run until 3:00 pm. We will be having one am class starting at 7:30 am. So come on by and get your workout in. For anyone who is attending the Vagabond Nutrition Seminar, come in at 7:30 am and get a workout in before the seminar to start the day off right!
II. Dynamic Mobility Warm-Up:
90 Degree Quad Stretch
Squat Openers Series
Hamstring Band Stretch
Calf Stretch
Lacross Ball Work(Hamstrings and Glutes)
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Back Squat, 3-3-3-3-3
B. “Blue in the Face”(8 Rounds for time):
Run 200 m
Back Squat x 12 reps
*Level 1*
Back Squats @ 75/45
*Level 2*
Back Squats @ 95/65
*Level 3*
Back Squats @ Ascending Order
IV. Competitors Schedule Workouts of the Day:
A. Back Squat(5/3/1):
70% x 3 reps
80% x 3 reps
90% x 3 or more reps
B. “Blue in the Face”(For Time of):
Run 400 m
Back Squats x 20 @ 115 lbs
Run 400 m
Back Squats x 15 @ 135 lbs
Run 400 m
Back Squats x 10 @ 155 lbs
Run 400 m
Back Squats x 5 @ 175 lbs
Post Weights Used and Time to Complete to Comments.
Aww Pete…it’s so sweet how you wait…and wait…and wait…AND WAIT for me to finish the WODs before you leave! Lol! Nice job again, my man! PS wanna chip in and buy Matt a caculator so he can keep track of his rounds? Eight, Matty…not nine and a half!
Today was a killer! … worked up to 167# for 3 reps back squat. Did the competitors workout and finally finished at 14:18. I was definitely not happy with that time, but what can ya do?! =) JT and I were playing “dodge the cars” on the 400m run.
Haha yea we were Kelly!
Did 240×6 on my last set of low bar back squats for the competitor’s 5/3/1 strength program, then did the competitor version of blue in the face for a time of 11:42.