"Friday 1.22.2016 + Schedule for the Weekend"

Schedule for the Weekend:

A. Saturday, January 23rd, 2016: 9:00 am Lifestyle + Fitness Phase Class

B. Saturday, January 23rd, 2016: 10:00 am Competition Phase Class

C. Sunday, January 24th, 2016:  8:00 am Vagabond Circuit Training Class Week 3

D. Sunday, January 24th, 2016: 9:00 am to 11:00 am Open Gym

E. Sunday, January 24th, 2016: 10:00 am Vagabond Powerlifting Class

Kate W Flex Fit

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
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 Row/Airdyne
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(Front Squat)/Posterior Chain + Long Conditioning
A1. Front Squat, 7-9 reps x 3 sets @ 20×1, rest 1:30 between sets.
Keep track of this weight and numbers, repetitions will go down every week or every other week, keep weight moderate-Compare to last week @ 8-10 reps
A2. Heavy Russian Kettlebell Swings, 12-15 reps x 3 sets, rest 1:30 between sets.
Focus on Posterior Chain and use heavier kettlebell than you usually
B. 22 Minute AMRAP of the following:
30/25 Cal Row
5 Box Jumps or Step-Ups
10 Push-Ups or Box Push-Ups
20 In-Place or Walking Lunge Steps(10/each side)
B. Fitness Phase
High Bar Back Squat/Pull Assistance + Long Conditioning
A1. High Bar Back Squat, 80% x 4 reps x 4 sets, rest 1:30 between sets.(Total 4 Sets)
A2. DB Tricep Extensions @ 31×1, 8-10 reps x 4 sets, rest 1:30 between sets.
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B. 22 Minute AMRAP of the following:
40 Double Unders(75 Single Unders)
30 Second Assault/Airdyne
20 Kettlebell Swings @ 53/35 lbs
10 Push-Ups
5 Hang Power Snatches @ 75/45 lbs
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 @ 70%, rest 2 minutes between sets.(Warm-Up)
B. High Bar Back Squat, heavy single with 1 second pause, high intensity, low volume, few sets.
C. Power Snatch, 80% x 1 rep x 4 sets, rest 1:30 between sets.
D. Clean and Jerk, 80% x 1 rep x 4 sets, rest 1:30 between sets.
+
E. Assault/Airdyne Sprints or Row Sprints: Athlete Choice
20 Seconds, rest 3-5 minutes between sets-Recover
x 5 sets
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Rest 5-8 Minutes
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Assault/Airdyne Sprints or Row Sprints: Athlete Choice
20 Seconds, rest 3-4 minutes between sets-Recover
x 5 sets
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