" Temper. Temper."(10.27.2011)

Rich going overhead during the Vagabond Bear Complex!

I. The Benefits for Women and Lifting Weights?:
1. You will become Physically Stronger: Woman who lift weights are shown to have more than 50% strength increase than woman who do not lift weights.
2. You will lose Body Fat: Woman who lift weights on a regular basis two to three times a week are shown to have a better resting metabolism, and have shown to burn up to 75 calories more than regular conditioning workouts.
3. Leaner and Stronger: Woman who lift weights will not bulk up like men, since they have 10 to 30 times less hormones that cause muscle hypertrophy.
4. Bones become Stronger: Women who lift weights have shown to have decreased measure of Osteoporosis.
5. You will increase your athletic performance.
6. Lifting weights increases joint stability and strengthens connective tissue within the body, which in turns make you stronger and less prone to injury.
7. When strength training is mixed with conditioning training, a decrease in cardiovascular health is maximized.
8. Weight training also helps with decreased ability to impose yourself with Diabetes, as weight training helps with processing sugars better in the body.
9. Every women can benefit from strength training, no matter your age or how late you start.
10. Strength Training can reduce clinical depression and help with your mood.

*So Ladies get to lifting and see the Benefits!*


Nicole finishing up on her Weighted Pull-Ups! Strong Women are Beautiful Women!

II. Dynamic Specific:
3 Rounds of:
Overhead Squats, 10 reps, 8 reps, 6 reps
Barbell Row x 10 reps, 8 reps, 6 reps
Plank Holds on Elbows x 20 seconds on/10 seconds off x 3 rounds
*Go up in weight each set for overhead squats and barbell rows*
III. Dynamic Mobility:
3 to 5 Minutes of:
Lunge Complex
Inch Worm
Scorpian Holds
Superman x 7 repetitions x 3 seconds hold @ top
IV. Conditioning Workout:
A. Skill Review: Snatch Progressions:
Up and Down
Elbows High and Outside
Muscle Snatch
2 Inch Drop
4 Inch Drop
6 Inch Drop
B. “Temper. Temper.”(10 Rounds for time of):
5 Toes to Bar
10 Wall Balls
15 Anchored Sit-Ups
5 Box Jumps @ 30/24
*Level 1*
10 Rounds for time of:
5 Knee Raises
10 Wall Balls
15 Sit-Ups
5 Box Jumps @ 20/16
*Level 2*
10 Rounds for time of:
5 Knees to Elbows
10 Wall Balls
15 Sit-Ups
5 Box Jumps @ 24/20
*Level 3*
Post Time to Complete to Comments.