"Sumo and Elbows"(7.15.2010)

I. Another Vagabond Testomonial About Programming within Vagabond Walls:
I’m so psyched on that 1 RM Front Squat PR! Mentalilty lately has been form and not getting hurt.

I think the only reason I got that was for two reasons. First, your stretching program before class being specifically geared toward proper warm up for what lies ahead that day is just huge. I have flexibility issues that I look forward to improving under your coaching and programming. The other was holding on to the bar, elbows up. GREAT coaching cue!

II. Vagabond Schedule Change for Thursday, July 15th, 2010:
The 5:30 am class is being changed to 6:00 am, all regular class schedules will remain the same.

III. Dynamic Mobility Warm-Up:
Inch Worm
Carioca to Sprint
Spiderman Lunge
Lateral Shuffle to Sprint
Lunge and Twist
High Knees to Sprint
Prisoner Walks
Butt Kicks to Sprint

IV. Skill Transfer Excerises(Snatch Progressions)
* 10 Repetitions of Each*
Snatch Push Press
Overhead Squat
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance

*Concentrate on Form and Technique*

V. Metabolic Conditioning Workout of the Day(“Sumo and Elbows”)
For Time of the following movements:
Start: 400 m Run
10-9-8-7-6-5-4-3-2-1 of:
Sumo Deadlift High Pulls @ 95/65
Knees to Elbows
Finish: 400 m Run

*Scaling Options for Knees to Elbows*
If Knees to Elbows are still out of your physical capability, you will substitute anchored sit-ups… You will do a rep scheme of 20-18-16-14-12-10-8-6-4-2

*Note to all Vagabonds, the sumo deadlift high pull can actually be considered a push movement because as you shrug and pull barbell upward, you should be pushing off your heels*

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