Andrew going heavy on his High Bar Back Squat!

*Vagabond Olympic Lifting Class on Tuesday, October 4th, 2011 @ 6:35 pm(Come Work those Skills)*

I. Dynamic Specific:
3 Rounds of:
10 Back Extensions
10 Air Squats
10 PVC Dislocates
II. Dynamic Mobility:
1. External Rotation( Y Drills and M Drills)
2. 3 Way Shoulder Stretch

A bunch of PR's on High Bar Back Squat!

III. Conditioning Workouts:
A. 3 Rounds of:
Row 500 m
Sit-Ups x 30 repetitions
*Advanced use GHD Sit-Ups x 25 repetitions*
B. Unbroken Wall Balls x 15 reps x 10 sets, rest 45 seconds between sets
C. Back Extensions @ 3022 x 8-12 reps x 4 sets, rest 60 seconds between sets
Post Results to Comments.