"Mobility Seminar on Saturday @ 10:00 am and Garage Games Meeting after 9:00 am Class on Saturday"(8.16.2013)

*Garage Games Competition Run Thru + Get Together on Saturday @ 9:45 am*

The Garage Games Competition is this Sunday on August 18th for all day Sunday. After our Saturday AM Class, I will be hosting a small get together for anyone who is competing this weekend to go over workouts and go over any strategy or questions that you may have for the day of competition. Please if you have any questions or concerns, attend this quick run through of the workouts and planning.

*Vagabond Mobility In-Service on Saturday, August 17th @ 10:00 am*

●  Difficulty reaching overhead, pain when squatting, can’t touch your toes? If you answered YES to any of these, this inservice will help. Decreased shoulder and upper back mobility as well as tight hips and ankles are common in many people and can greatly reduce one’s ability to safely perform everyday functional movements and can limit higher level athletic performance.

●  In this free 1-hour inservice, you will learn how to improve shoulder, upper back, hip and ankle mobility using dynamic and static stretching techniques, foam rolling and corrective exercise techniques.

●  A joint by joint approach will be used to teach simple but practical exercise techniques that can be performed anywhere.

●  Space is limited to 15, please contact Kevin to register.

●  Inservice by Sarah Anestam, MS, PT, co-owner of Functional Fitness and Physical Therapy, LLC, in North Easton.

Contact Kevin to reserve spot thru [email protected]

-20130730-043

I. Dynamic and Mobility Prep Warm-Up
Competition Phase Warm-Up
muscle up
strict T2B
butterfly pull up
double unders
+
Lifestyle + Fitness Phase Warm-Up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
wall squats
double unders
db ext. rot.
push ups
II. Phases Strength and Conditioning
A. Lifestyle Phase
Core/Elbow Flexors + Lactate Based
A. Unweighted Plank Holds x 5 Minutes of Total Accumulation. This means you will accumulate five minutes in the plank hold position, so you may do 30 seconds of holding the plank hold, and then rest. Finish with 5 minutes of total plank holds
B. DB External Rotations @ 30×1, 8-10 repetitions x 5 sets, rest 1 minute between sets.
C. 3 Sets of the following:
Row 250 Meters @ 100%, rest 3 minutes between sets
+
rest 3 minutes
+
3 Sets of the following:
Airdyne 25 Calories(Men)/20 Calories(Women) @ 100%, rest 3 minutes between sets
B. Fitness Phase
Lactate + Core
A. 5 Sets of the following:
7 Fast Thrusters @ Moderate Weight
7 Fast Burpees
14 Calorie Airdyne @ 100%
Rest 3-4 minutes between sets
B. Unweighted Side Bridge x 1 minute/each side x 2 sets, rest 1 minute between each side.
C. Competition Phase
Clean Intense + Front Squat Intense + Clean Tech + Single Leg/Upper Body Push
A. 3 Position Power Clean, High Hang + Mid Thigh + Floor, work to heavy set for the complex. You must not let go of the barbell. No more than 5 heavy sets.
B. Front Squat @ 20×1, 1 rep @ 93% x 3 sets, rest 3 minutes between sets.
C. Squat Clean + Push Jerk @ 165/95, one rep on the minute, every minute for 12 minutes.
D. Barbell Walking Lunges in Front Rack @ 11×1, 6-8/each leg x 3 sets, rest 1:30 between sets.
Post Comments to Nutrition Page.