"Holy Hell"(10.8.2010)

October 7, 2010
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Variations of the Squat

I. Vagabond Updated Schedule Change:
Over much consideration and desire to help any Vagabonds come into the gym more, I have added another class time to the schedule. A new morning class will be added to the schedule. The morning class that will be added is a 6:30 am class. The new morning classes are posted to the right of the webpage.

New Morning Hours: Monday thru Friday(Starting Monday, October 11th, 2010)
5:30 am
6:30 am
7:30 am(On Ramp)
9:00 am

*Remember, more classes can be added to the schedule, so please leave comments on the bottom to recommend a new class time that could be added to the Vagabond Schedule.*

*Also, personal training hours can also be added to your wish list, if you wish to have one on one attention. Please email me or contact me in person with questions for personal training, one on one hours.*

II. Dynamic Mobility Warm-Up:
Partner Hamstring Stretch
Partner Shoulder Stretch
Partner Hip Flexor Stretch
Skater Lunge and Squat
Shoulder Opening Drills

III. Strength and Metabolic Conditioning Workouts of the Day:
A. Speed Back Squat, 8 sets of 2 reps @ 60% of 1 Rep Max
*Rest 45 seconds between each set*
B.”Holy Hell”( 3 Rounds for time):
Run 400 m
Kettlebell/Dumbbell Snatch x 12 @ 55lbs/35 lbs(each arm)
Burpee Box Jumps x 15 @ 24 inches/20 inches
*Advanced*
KB Snatch: 55 lbs/35 lbs
*Intermediate*
DB Snatch: 45/30 or KB Snatch: 35/25
*Beginner*
DB Snatch: 35/25

Post Weights Used and Time to Complete to Comments.