"Broken Isabel"(8.5.2010)

I. New Program on the Horizon:

What I have seen so far from our strength program over the last 6 months is improvement in overall numbers of pr’ing in certain lifts, and also improvements in our skill developement. More people are getting muscle-ups, increasing their range of motion in ring dips and handstand push-ups, finishing workouts RX, and form and technique are still relatively solid in the Vagabond Facility, however always room for improvement in this realm. Starting in September, we will begin a new session for 6 weeks , where we will lessen the load, but up the intensity in some aspects. Also, many of the strength days will be concentric and tempo movements to better equip ourselves with form, full range of motion, and ensure safety throughout the lifts. This program will run alongside, our Paleo Challenge that we will be having starting in September as well. Both will be exciting and new for each one of us at Vagabond and cannot wait to see the results.

VAGABOND UPDATE: NO 5:30 AM CLASS ON THURSDAY, AUGUST 5TH, 2010, ALL REGULAR CLASSES ARE SCHEDULED!!!

II. Dynamic and Agility Mobility Warm-Up:

90 Degree Contract/Relax Quad Stretch
High Knee to Lunge and Twist

Carioca

Spiderman Lunge

Samson Stretch

Butt Kicks
*Agility Ladder* x 4 reps each

Up and Down

HopScotch

In and Out

Jump In and Out

III. Power Progression and Conditioning Workout of the Day:

A. 2 Position Power Snatch, 3-3-3 @ 73%(High Hang, Mid Thigh,), rest 2:00 minutes between sets

B1. For Time of the Following Movement:

15 Deck Power Snatches @ 135/95, 105/75, 85/55

*Take Your Finish Time for B1, and times that by two to get your rest interval. Once rest time elapses, hit 15 Power Snatches hard again.*

B2.15 Deck Power Snatches @ 135/95, 105/75, 85/55

*Rest 5:00 Minutes*

Mandatory 5:00 Minutes of Stretching(Static)

Post Weight, Times, and Repetitions to Comments.