"Make it Count"(1.26.2012)

Tempo Deadlifts..

*Vagabond Yoga Class this Saturday, January 28th @ 10:00 am. Come get supple and take advantage of these speciality classes. These are the ones you should come to and enjoy the specialized training.*

Vagabond Coaches Corner: Squat Series 1

I. Dynamic and Mobility Specific Prep Warm-Up:
4-5 minutes of z1 work
2 rounds of
wall angels x 5
sa kb swing x 3/side – eye level
hollow rock holds x 20 sec.
90 Degree Quad Stretch
Clean Skill Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. 1 Hang Power Clean + 1 Hang Squat Clean + 1 Power Clean x 4 sets, rest 2:00 minutes
B. High Bar Back Squat, 4-6 reps @ 32×2 x 4 sets @ stay at same weight for all 4 sets- choose weight @ 70% of 1 Rep Max, rest 2:00 minutes
C. AMRAP 7 Minutes of:
12 KB Swings
12 Goblet Squats
B. Competition Phase:
Mobility x 60 Minutes- This is mandatory!
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