"Program Temp. Delayed"(3.7.2011)

*The Program designed for the next 6 months will be currently delayed by one week, due to the fact I am currently in the process of moving Vagabond CrossFit from Brockton to Easton. I have come to the realization my training will take a back seat to preparing the new gym and location for the opening in April. This week will be especially tough to workout due to construction in the gym and also my number one focus of training my athletes and making sure Vagabond CrossFit in Easton is up and running by the month of April.*

However, here is a sneak peek to what the first week will look like for the New Program ahead.

1st Day:
A1.Deadlift, 5-5-5(Work to Heavy 5 Rep)
A2. GHD Raises, 10-10-10(32×1)
B. Max Double-Unders in 2:00 Minutes
C. 50 GHD Sit-Ups For Time

2nd Day:
A1. Strict Press, 3-3-3(Work to Heavy 3 Rep)
A2. Weighted Bar Dips, 5-5-5(Weight Hung from Feet)
B. 100 Kettlebell Snatches for Time(1.5 pood)(50 each arm)

3rd Day: Rest Day

4th Day:
A. Deadlift @ 60% of 1 rep max, 8 sets of 3(Concentration Speed and Explosiveness)
B. Back Extensions, 10-10-10

5th Day:
A. Strict Press, 2-2-2-2-2
B. Strict Pull-Ups, 10-10-10
C. 50 Ring Dips For Time

6th Day:
Interval Running,
8 x 200 m Sprints, Rest 1:00 Minute between sets

7th Day: Rest Day