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.
WOD- L2 12:34… took a little time to change the weights and to be reminded (mid workout) it is 5lb increments, not 5lbs on each side… 🙂
255lbs for 3 on the powerclean from the deck and 634 RX on the workout. Felt really good with my cleans but i slowed down with the jerks need to get stronger, but it will come with hard work!!
Great commuinity aspect today!!! It was great to see people finish the work out and then turn to thier neighbors and automatically start pushing them to finish! Also the fact that everyone scurried around and helped people put thier weights away, GREAT TEAM WORK!!!