"Quick AMRAP"(11.19.2010)

The On Ramp Series Continues with featured athlete, Andy! This guy is intense and a future firebreather in the making!

I. Vagabond Olympic Lifting Clinic:
The Vagabond Olympic Lifting Clinic will be taking place this Saturday at two times during the day. Since some Vagabond cannot make the Oly Clinic in the afternoon, I have decided to offer a morning class as well. The morning class will kick off at 11 am and the afternoon class will take place at 4:00 pm. We will be going over the Clean and Jerk during this time. I will break down each movement in detail and hopefully will give you a better understanding of each lift. The morning class at 11 am will cost 20$ and the afternoon class will cost 15$. Take advantage of this opportunity to get some good coaching in the clean and jerk for a small fee. I will break down the clean movement from each position and explain the movement in great detail. The jerk will also be covered in this seminar from the push jerk to the split jerk. Hope to see some Vagabond in attendance!
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Box Hip Flexor Stretch
Samson Stretch
Inch Worm to Push-Up
Shoulder Extensions(Arm Bar Hold)
Front Rack Position(Band Stretch)
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Hang Power Cleans, 3-3-3-3-3-3
*The Hang Position will start from the Mid Thigh Area and you will then perform a Power Clean, which is a partial squat*
B. “Quick AMRAP”(AMRAP 7 Minutes):
5 Pull-Ups
10 Sumo Dead High Pulls
*There is an unbroken challenge on this workout. Your goal is to go 7 Minutes without breaking up your sets. Can You Complete This Challenge?*
*Level 1*
Banded Pull-Ups and 65/45 lbs
*Level 2*
Chin Over Bar Pull-Ups and 75/55 lbs
*Level 3*
Chest to Bar Pull-Ups and 95/65 lbs
Post Weights Used and Number of Rounds Completed.*