"Bonanza"(9.12.2011)
Sunday's 10 am Class hitting the Sept 11th Workout!
*Please Check the Schedule for Reminders of Class Times throughout the week. Click Here to See Schedule.*
I. Dynamic and Mobility Prep Warm-Up:
A. 5 to 7 Minutes of the following movements:
Golf Twist x 10 reps(5 each side)
Lunge Complex x 10 reps(5 each side)
Air Squats x 10 reps(5 each side)
B. 5 to 7 Minutes of the following movements:
Static Ring Holds x 10 seconds(Hollow Position)
KB Sumo Dead High Pulls x 10 reps
Box Jumps x 7 reps
C. Coach B Warm-Ups: Clean Variation
Coach Linds getting some Vagabonds ready for the Yoga Class!
II. Strength and Conditioning Workouts of the Day:
A. Deck Power Cleans, 5 sets of 3, climbing sets
*Compare to June 22nd, 2011*
B.“Clean and Jerk Bonanza”
15 Clean and Jerks For Time
Rest 60 seconds
12 Clean and Jerks For Time
Rest 45 seconds
9 Clean and Jerks For Time
Rest 30 seconds
6 Clean and Jerks For Time
Rest 15 seconds
3 Clean and Jerk For Time
*Level 1*
Clean and Jerks will start @ 75/45, and go up in 10 lbs for Males and 5 lbs for Females increments every set
*Level 2*
Clean and Jerks will start @ 95/65, and go up in 10 lbs for Males and 5 lbs for Females increments every set
*Level 3*
Clean and Jerks will starts @ 135/95, and go up in 10 lbs for Males and 5 lbs for Females increments every set
Post Weights Used and Times to Complete to Comments.