"Overhead Development and Vagabond Southie"(10.7.2010)

Aubrey in the Midst of “Fight Gone Bad”

I. Vagabond Olympic Lifting Clinic:
The Vagabond Olympic Lifting Clinic is posted on the Events Board and Ready for all Vagabonds to sign up. The cost of clinic will be only 15$. We will be going over the progressions for the clean and also for the jerk. This class will last one hour and 30 minutes and will help with your learning in these lifts. The class date will be Saturday, November 20th, 2010.

II. Vagabond Paleo Challenge Week 3:
The Vagabond Paleo Challenge Week 3 has ended and you must put your scores up on the board. There are still a few stragglers who have not put up their scores from Week 2. Remember, the point system is one of the ways you can win this competition, so please remember to put your scores up every week. The week runs from Thursday to Wednesday. Please review the points scored on the Vagabond Nutrition Paleo Blog.

III. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Bike, Row, Run, or Aerodyne)
Shoulder Hangs
Hip Flexion/Extension(90 Degree Quad Stretch)
Shoulder Openers
Snatch Progressions
1. Snatch Push Press
2. Overhead Squat
3. Pressing Snatch Balance
4. Heaving Snatch Balance
5. Snatch Balance

IV. Overhead Strength Development and Metabolic Conditioning Workout of the Day:
A. Snatch Push Press, 5 sets of 5,4,3,2,1
1st set: 5 reps
2nd set: 4 reps
3rd set: 3 reps
4th set: 2 reps
5th set: 1 rep

*Go Up weight each time, and concentrate on position of the bar*

B. “Vagabond Southie BrainChild”(AMRAP 12 Minutes)
1 Round of Cindy:
5 Pull-Ups( Chest 2 Bar Pull-Ups, Regular Pull-Ups, Banded Pull-Ups, Ring Rows)
10 Push-Ups
15 Squats
3 Power Snatches @ 135/95, 95/65, 75/45

Compare Scores to Athletes:
Kevin O’Malley(VBC): 11 Rounds(Advanced)
Chris Gosler(CrossFit Southie): 10 Rounds + 8 Reps(Advanced)
Melissa(CrossFit Fenway): 6 Rounds(Advanced)

Post Weights Used and Rounds Completed to Comments.