"Vagabond Olympic Lifting Class + Vagabond Mobility Inservice February Sign Up"(2.10.2014)

*Vagabond Olympic Lifting Class on Monday, February 10th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

Easy Techniques to Improve Mobility and Prevent Injury

Saturday February 22nd ­ 10am Vagabond CrossFit. Free Seminar

  • ●  Difficulty reaching overhead, pain when squatting, can’t touch your toes? If you answered YES to any of these, this inservice will help. Decreased shoulder and upper back mobility as well as tight hips and ankles are common in many people and can greatly reduce one’s ability to safely perform everyday functional movements and can limit higher level athletic performance, such as CrossFit.

  • ●  In this free 1­hour inservice, you will learn how to improve common shoulder, upper back, hip and ankle mobility issues using dynamic and static stretching techniques, foam rolling and corrective exercise techniques.

  • ●  A joint by joint approach will be used to teach simple but practical exercise techniques that can be performed anywhere.

  • ●  Space is limited to 15, please contact Kevin to register.

  • ●  Inservice by Sarah Anestam, MS, PT, co­owner of Functional Fitness and Physical Therapy, LLC, in North Easton.

massage-therapy

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase + Competition Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of Foam Rolling/MyoFascia Release
Quads, IT Band, Hamstrings
+
3-5 Minutes of Prep Work
5 Air Squats @ 31×1
5 PVC Dislocates
15 Strokes on Rower
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + Upper Body Pull/Upper Body Push + Posterior Chain/ Row Sprints
A. Deadlift, 4 sets x 3 reps, rest 1:30 between sets.
B1. Pull-Up Variation, 4-5 reps x 3 sets, rest 1 minute.
Advanced: As Rx
Intermediate: Negative + Curls
B2. Close Grip Bench Press, 8 reps x 3 sets, rest 1 minute.
C1. Russian KB Swings Heavy, 15-18 reps x 4 sets, rest 10 seconds.
C2. Row 250 Meters @ 500 Meter Pace/Split from No Grain Challenge, rest 3 minutes.
B. Fitness Phase
Bend Intense + Upper Body Pull/Upper Body Push + Posterior Chain/ Row Sprints
A. Speed Deadlift, 8 sets of 3 reps, rest 30 seconds.
Concentrate on Speed + Technique + No Touch N Go Reps
B1. Weighted Pull-Up Variation, 2-3 reps x 3 sets, rest 1 minute.
Advanced: As Rx
Intermediate: Negative + Curls
B2. DB Seated Single Arm Press, 6-8 reps heavy x 3 sets, rest 1 minute.
C1. Back Extensions, 12-15 reps x 3 sets, rest 10 seconds.
C2. Airdyne 45 seconds @ 95%, x 3 sets, rest 3 minutes.
C. Competition Phase
Snatch Intense + Clean and Jerk Intense + Press Intense + Muscle Up
A. Above Knee Hang Power Snatch @ 80% per set, 3-3-2-2-1-1, rest 1:30.
B. Above Knee Squat Clean, 225 lbs/145 lbs, 2 reps x 5 sets, rest 1:30.
C. Push Press, on the minute, every minute for 6 minutes x 1 rep @ 90%
D. 4 Sets of the following:
15 Bar Facing Burpees
12 Overhead Squats @ 115/80 lbs
4-5 Muscle Ups
Rest 4-5 Minutes between sets
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