"Power to Rowing"(12.28.2010)

Good Turnouts for the 4:30 pm and 5:30 pm Classes... Also some nice visits from some old Vagabonds as well!! Keep up the Good Work


I. Schedule for New Year’s Week:
Tuesday: 5:30 am, 9:00 am, 5:30 pm, 6:30 pm
Wednesday: 6:30 am, 9:00 am, 5:30 pm, 6:30 pm
Thursday: 6:00 am, 9:00 am, 5:30 pm, 6:30 pm
Friday(New Year’s Eve): 9:00 am and 10:00 am
Saturday: Gym Closed
Sunday: 11:00 am
II. Dynamic Mobility Warm-Up:
“Mobility Tuesday”
Work your problem areas and get on a foam roller, lacrosse ball, or any object to workout those areas of pain and discomfort to better prepare you for your movements.
III. Skill and Metabolic Conditioning Workouts of the Day:
A. Ring Dip Skill Training, Ring Static Hang, Hollow Position, Ring Dip Turnouts, Full Range of Motion Ring Dips
B. “Power to the Rowing”(For Time of the following):
Power Cleans x 10
Row 250 m
Power Cleans x 10
Row 250 m
Power Cleans x 10
Row 250 m
*Phase 1*
Power Cleans @ 75/55
*Phase 2*
Power Cleans @ 95/65
*Phase 3*
Power Cleans @ 115/75
*Phase 4*
Power Cleans @ 135/90
IV. “Competitors Workouts of the Day”
A1. Overhead Squat, 5-5-5
A2. GHD Raises, 10-10-10
B. AMRAP 12 Minutes of:
1 Rope Climb x 15 Feet(Start on Butt)
15 DB Squat Clean Thrusters @ 35 lbs
Post Weights Used and Time to Complete to Comments.