"Vagabond Olympic Lifting Class + Health Athlete/Performance Athlete Seminar"(7.14.2014)

*Health Athlete Versus Performance Athlete Seminar on Saturday, July 19th @ 9:15 am*

Sign up now for the Vagabond Health v. Performance Athletes seminar. This hour long class is designed to engage current members in a relaxed setting and will focus on the differences and challenges in today’s training techniques in the sport of CrossFit.  In an inviting, open discussion format, Kevin will discuss the problems gym in today’s competitive world of CrossFit and the challenges athletes and gym owners face with regard to health, fitness and longevity. Goal Setting will also be reviewed and how it plays a critical role in success in and outside of the gym. Sign up at the front desk!

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*Vagabond Olympic Lifting Class on Monday, July 14th @ 6:35 pm. Click Here for Workout.*

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Aerobic Mono
A1. Front Squat, 2-3 x 4 sets, rest 1 minute between sets.
People who cannot or not allowed to external load squatting on back, they must perform, Unweighted or DB Split Squats @ 30×1, 6-8 reps x 3 sets, rest 1:30 between sets.
A2. Strict Pull-Ups @ 30×1, 8-10 reps x 4 sets, rest 1 minute between sets.
RX: 8-10 Strict Pull-Ups Anyway
INT: 4.4 Cluster Pull-Up Anyway
BEG: Negative Pull-Ups, 3-4 reps x 3 sets
B. 12 Minute AMRAP of the following:
18 Calorie Row
12 Heavy Goblet Squats—Heavier than Usual
6 Ring Rows— No Strict Pull-Ups—Can increase height with 12 inch box.
B. Fitness Phase
Oly Intense + Squat Intense Eccentric/Iso +Upper Body Push + AMRAP % High
A. Squat Clean, on the minute, every minute x 10 minutes—start at moderate weight, and you can work up to heavier weight each set if wanted.
B. Front Squat @ 22×1, 7-9 reps @ 65% x 3 sets, rest 2 minutes between sets.
C. 7 Sets of the following:
Run 200 Meters
10 Push Press(Taken from Ground)
Rest 90 seconds between sets
Person chooses weight appropriate for their workout. You may go up in weight each set. Stay Consistent, keep track.
C. Competition Phase
Snatch Int + Back Squat Int + Front Squat Moderate + Upper Body Pull/Upper Body Push + Muscle Up Static Strength
A. Snatch from above knee @ 75%, 1.1.1 reps x 4 sets, rest 2-3 minutes between sets.
B. High Bar Back Squat @ 81%, 3 reps x 5 sets, rest 2-3 minutes between sets.
C. Front Squat 1 ¼ @ 70%, 32×2, x 2 reps x 6 sets, rest 2 minutes between sets.
D1. 4 Power Snatches touch n go repetitions @ 155 lbs-165 lbs/95 lbs-115 lbs x 4 sets, rest 60 seconds.
D2. 3-5 Muscle-Ups Unbroken x 4 sets, rest 60 seconds.
D3. L-Pull-Ups, 4-6 reps x 4 sets, rest 60 seconds.
People can scale to Clusters of L-Pull-Ups of 1.1.1.1.1. x 5 sets
D4. 2 Turkish Get-Ups/each side @ 53 lbs/35 lbs x 4 sets, rest 2 minutes and 30 seconds.
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