VAGABOND UPDATE: Ross and Myself will be at the gym by 8:30 am this morning.. I will stay in the gym later than 11:30 and basically will stick it out until snow starts to get worst... We will not be open till 8 pm tonight.. So try to get in by 8:30 am to 2:00 pm or just call me...
14 Year-Old Tim is Getting Much Stronger...
Warm-Up:3 Rounds at Steady Pace of:
Row 250 m
Coach B Warm-Ups: 1 Time through of:(Use Barbell)
Up and Down x 3
Elbows High and Outside x 3
Muscle Clean x 3
Power Cleans x 3
Squat Cleans x 3
Front Squats x 3
PVC Dislocates x 15
Duck Walk x 10 m
Strength WOD: Rest Day
Met-Con WOD:
Buy-In- Max Push-Ups x 1 set
Rest 3:00 Mins
For Time of the Following Movements:
10 Squat Cleans
50 Sit-Ups(Anchored)
8 Squat Cleans
25 Sit-Ups(Anchored)
6 Squat Cleans
50 Sit-Ups(Anchored)
4 Squat Cleans
25 Sit-Ups(Anchored)
2 Squat Cleans
50 Sit-Ups(Anchored)
Rest 3:00 Mins
Buy-Out- Max Push Ups x 1 set
Kevin's Notes: Start the workout with the buy-in by going for 1 set of Max Push-Ups. Then Rest 3:00 mins, and complete workout. After workout is complete, rest 3:00 mins and do another max set of push-ups. Guys will use 95 lbs for squat cleans. Gals will use 65 lbs. If you are a Big Dawg Guy, use 135 lbs for squat Cleans. If you are a Big Dawg Gal, use 95 lbs for squat cleans. Sit-Ups will be done anchored, meaning feet hooked to something.
Scaled Version: If you have not yet mastered the first pull of the clean, perform hang squat cleans to substitute for deck squat cleans. However, during warm-up, concentrate on form and technique during Coach B Warm-Ups..
POST TIME.RESULTS TO COMMENTS:
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