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.*
Lookin good Andy! Love seeing on the On Rampers rockin it!
my first 530am class was a success! very tough to get up but once there, the atmosphere was great everyone at the gym was willing and wanting to bust ass!! I got a 3 rep max of Hang power clean of 215 and i completed the wod today in 8 rds+5 pull ups+8 sdhp! Everyone did great today and hopefully i will get to another 530am class!
Good job to Nicole & Jared at the 900am class!! You guys kicked butt! … Got 115# for 3 hang power cleans and did level 2 with 65# got 4 rounds +5 pull ups. Yuck!
great effort 5:30amers… 100 lbs for 3 hang power cleans…
Chemistry wore me out last night!!! My brain was very tired this morning so I didn’t make it to the 5:30am class. I don’t know how you do it Melissa! I have to waitress tonight after work so I won’t make it in today. Very upset! These are 2 things I need to work on.
Melissa….NICE!!!
Kelly and jared were fabulous to workout with this morning and both did a great job! Kevin joined us on the cleans and didn’t do so bad either:).
120for cleans and 7-8rounds w65. Oly clinic tomorrow afternoon should be fun.
Finally back after a week and half long hiatus! 195 was the heaviest set of 3 for the hpc’s. 8 rounds plus 5+2 on the WOD with chest to bar pullups and 95lb sumo-deads.