"Energy Systems Galore"(1.20.2012)
Linda working for more....
*Vagabond Yoga Class Time this Saturday, January 21st @ 10:00 am. Come on in and work with Coach Lindsay on working those supple joints and muscles after a nice, long week at Vagabond!*
Dave grinding through his repetition and doing it with some sort of a smile..
I. Dynamic and Mobility Specific Prep Warm-Up:
5 minutes of Z1 work
*thoracic ext., glute work
+
agility ladder work
+
3 rounds of
plank hold – 15 sec.
Handstand hold – 20 secs
Lunge w/ lat stretch x 10(5 each side)
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
A. 7 Sets of the following:
Row x 30 seconds
Rest 30 seconds
DB Snatch(Left) x 30 seconds
Rest 30 seconds
Row x 30 seconds
Rest 30 seconds
DB Snatch(Right) x 30 seconds
Rest 30 seconds
Single Unders/Double Unders x 30 seconds
Rest 30 seconds
B. Competition Phase:
A1. Clean Pulls, 3 sets of 3 @ 110% best clean, rest 30 seconds
A2. Broad Jumps x 3 sets of 3, rest 2:00 minutes
B. Back Squat, 10 sets of 3 @ 60%, rest 1 minute between sets
C. Weighted Pull-Ups, 3 x 4 sets, rest 2:00 minutes
Post Results to Comments.