"For Time"(1.11.2012)
The 7:30 pm On Ramp Crew... Welcome to the Vagabond Community Guys!
*Reminder of Speciality Classes this Weekend*
1. Vagabond Gymnastics Class on Saturday, January 14th @ 10:00 am
2. Vagabond Kettlebell Class on Sunday, January 15th @ 11:00 am
James with external rotation of shoulders and making those armpits face forward, means your shoulders are in a healthy and safe position for the overhead position.
I. Dynamic and Mobility Specific Prep Warm-Up:
3-5 minutes of Z1 work
Thoracic ext., scap retraction
+
2 rounds of
5 wall angels
5 wall squats
5 supermans
+
Snatch Review Progressions
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. For Time of the following movements:
50 Vertical Jumps- Two Hand Reach
50 Push-Ups
150 Single Unders
50 Sumo Dead High Pulls @ 75/45
50 Hang Power Snatch @ 75/45
*After you complete one movement, you may rest as needed before you start other movement. Time each individual movement.*
*Level 2*
A. For Time of the following movements:
50 Vertical Jumps- Two Hand Reach
50 Push-Ups
50 Double Unders
50 Sumo Dead High Pulls @ 85/55
50 Hang Power Snatch @ 85/55
*After you complete one movement, you may rest as needed before you start other movement. Time each individual movement.
B. Competition Phase:
A. Muscle Snatch, work to a 1 rep max, 12 Minute Time Limit
B. Snatch, Touch n Go,@ 75%, 4 sets of 3, rest 2:00 minutes
C. “Re-Test” Compare to December 19th, 2012:
Three Rounds for time of:
Row 250 m
25 Push-Ups
Row 250 m
20 Pull-Ups
Post Results to Comments.