"Friday 1.15.2016 + Schedule for the Weekend"

Schedule for the Weekend:

A. Saturday, January 16th, 2016: 9:00 am Lifestyle + Fitness Phase Class

B. Saturday, January 16th, 2016: 10:00 am Competition Phase Class

C. Sunday, January 17th, 2016:  8:00 am Vagabond Circuit Training Class Week 2

D. Sunday, January 17th, 2016: 9:00 am to 11:00 am Open Gym

E. Sunday, January 17th, 2016: 9:00 am Vagabond Gymnastics Class

January Beginners Class

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Jump Rope–Single Unders or Double Unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(Front Squat)/Posterior Chain + Long Conditioning
A1. Front Squat, 8-10 reps x 3 sets @ 20×1, rest 1:30 between sets.
A2. Gluten Bridge Pause @ 2 Second @ Top, 10-12 reps x 3 sets, @ 2 second pause @ top, rest 1:30 between sets.
B. 5 Rounds for time of the following:
10 DB or Barbell Push Press @ 95/65 lbs, 75/45 lbs
20 Abmat Sit-Ups
10 Burpees
B. Fitness Phase
High Bar Back Squat/Pull Assistance + Long Conditioning
A1. High Bar Back Squat, 75% x 5 reps x 2 sets, 80% x 5 reps x 2 sets, rest 1:30 between sets.(Total 4 Sets)
A2. DB Tate Press @ 31×1, 8-10 reps x 4 sets, rest 1:30 between sets.

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B. 4 Rounds for time of the following:
13 Deadlifts @ 185/135, 155/115, 135/95 lbs or 13 Hang Power Snatches @ 95/65 lbs, 75/45 lbs
16 In Place-Lunges(8/each side) w/ 35/18 lbs kettlebell in goblet position
28 Sit-Ups
C. Competition Phase
High Bar Back Squat % + High Bar Back Squat Heavy + Power Snatch + High Hang Clean + Clean Pull + Lactate Sets(Interval Sets) 45-40-35-30-25-20 for time domains airdyne/assault-touches of lactate training for mono work
A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 2 minutes between sets.(Warm-Up)
B. High Bar Back Squat, heavy single with 2 second pause, high intensity, low volume, few sets.
C. Power Snatch, 70% x 1 rep x 6 sets, rest 1:30 between sets.
D. High Hang Clean, 2 reps x 6 sets @ 75%, rest 1:30 between sets.
Percentage Based off your best 1rm Power Clean
E. Clean Pull, 85% x 3 reps, 90% x 3 reps x 2 sets, 80% x 3 reps x 2 sets, rest as needed between sets.
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F. Assault/Airdyne Sprints or Row Sprints: Athlete Choice
25 Seconds, rest 3-4 minutes between sets-Recover
x 6 sets
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Rest 5-8 Minutes
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Assault/Airdyne Sprints or Row Sprints: Athlete Choice
25 Seconds, rest 3-4 minutes between sets-Recover
x 6 sets
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