Thursday, November 29th, 2012

Aerobic Tester For Time of the following movements: 15 Thrusters @ 95/65 50 Double Unders 12 Thrusters @ 95/65 50 Double Unders 9 Thrusters @ 95/65 50 Double Unders 6 Thrusters @ 95/65 50 Double Unders 3 Thrusters *You may substitute 100 Single...

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Wednesday, November 28th, 2012

Bend/Push/Jump Battery A1. Deadlift @ 30×1, 2-3 reps x 5 sets, rest 45 seconds A2. Handstand Push Ups, 4-6 reps x 5 sets, rest 45 seconds A3. Tall Box Jump(Step Down), 6-8 reps x 5 sets, rest 45 seconds. (Make Box Jumps tough, add plates to...

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Tuesday, November 27th, 2012

Rotational Core/Scap + Rowing MAP Based + Low %’s A1. GHD Sit-Ups, 10-12 reps x 3 sets, rest 1 minute between sets. A2. Plate Scarecrow, 8-10 reps x 3 sets, rest 1 minute between sets. (Watch Video on Vagabond Webpage, describing this movement.)...

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Monday, November 26th, 2012

Bend Oly + Squat/Pull Battery + Single Leg A. Clean and Jerk Cluster @ 75% to 80% of your best Clean and Jerk, 1.1.1 x 3 sets, rest 2 minutes between sets. (Get Results from November 12th, 2012) B1. Front Squat Cluster, 1.1.1 x 5 sets @ 80% of...

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"Fitness Phase: 11/16/12"

Friday, November 16th, 2012: Oly Tech + Lactate Tester + Zone 1 Work or Mobility Push Jerk Review x 7 Minutes(Take Class through Push Jerk Review. Review Shoulder Press and Push Press real quickly, then proceed to take through the steps of the...

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"Fitness Phase for 11/15/12"

MAP High Percentage(Power Output) 30 seconds/60 seconds/90 seconds A. 5 Sets of the following @ 90%: 30 Seconds of Rowing(500 Meter Row Pace) Rest 30 seconds + Rest 5 Minutes + B. 5 sets of the following @ 90%: Run 100 Meters 6 Burpee Pull Ups...

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