Vagabond Olympic Lifting Class on Tuesdays @ 6:35 pm!
*Vagabond CrossFit Gymnastics Class on Wednesday @ 5:35 pm, Be There and Work on Your Skills!*
*Yes, there is a 6:00 am class on Wednesday’s Now!*
I. Dynamic Prep Warm-Up:
Golf Twist
Squat Holds
Lunge Complex
Squat Raisers
Rock Forward Squats
Vagabond Coaches have a wealth knowledge, so pleae listen during class and get the most out of your experience!
II. Dynamic Specific:
1. 3 Way Shoulder Stretch
2. DB External Rotations: M Drills, Y Drills
III. Strength and Conditioning:
A. Push Press, 5 sets of 2, climbing sets
B. “Tabata” 20:10 x 8 Rounds of:
Kettlebell Swings
20 Second Rest
Push Ups
20 Second Rest
Sit-Ups
20 Second Rest
Air Squats
Post Weights Used and Number of Reps to Comments.
Just want to say that everyone has been busting their ass in the Olympic Lifting class and it shows. Seen a lot of improvement in just 3 weeks!
Several people did the main WOD (which was a BEATDOWN) right before class and put in solid work on the Snatch. Melissa G. even stayed late to get extra work in!
John D.
PS – Sorry if I killed you guys with the “warmup”! Can’t wait to scheme something new up for next week!
Really liking the olympic lifting class- See you guys next week.
The Olympic Lifting class is such a great asset!! — Especially to all of us who take part in it!
John D and Kevin – Thank you for constantly helping and educating us on how to improve our OL’s. 🙂
Oly class is awesome. I personally have been feeling a lot better after going to the classes and concentrating on and breaking down the fundamentals of the movements. Thanks John.
Today’s WOD was a good change of pace. Worked up to 225# on the push press and got 53 on the tabata.