"Friday 12.16.2016 + Schedule for the Weekend + VBC Toy Drive"

Schedule for the Weekend
A. Saturday, December 17th, 2016: 9:00 am Lifestyle/Fitness Phase Class Toy Drive Workout
B. Saturday, December 17th, 2016: 10:00 am Competition Phase Class
C. Saturday, December 18th, 2016: 10:00 am-11:30 am Open Gym
D. Sunday, December 18th, 2016: 8:00 am Week 6 Circuit Training Class
E. Sunday, December 18th, 2016: 9:00 am Vagabond Gymnastics Class
F. Sunday, December 18th, 2016: 9:00-11:00 am Open Gym + 10:00 am Sweat Session

ladies

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up or Make A Game for Warm-Up
+
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
20 Second Plank Hold
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core or Single Leg or Box Squat + Conditioning
A. High Bar Back Box Squat Parallel, 8 sets(55%) x 3 reps, rest 30 seconds between sets.
Get 1rm data from August 15th for Back Squat
+
B. 5 Rounds for time of the following:
Row 150 Meters
10 Thrusters @ 65/45, 55/35 lbs(Scale to DB Thrusters)(Scale to DB Push Press for any other limitations)
Row 150 Meters
20 Seconds Plank Holds
B. Fitness Phase
Squat or Oly Based + Conditioning
A. High Bar Back Squat of the following, rest as needed between sets.
8 reps @ 60%
8 reps @ 65%
8 reps @ 70%
8 reps @ 75%
+
B. 5 Rounds for time of the following:
10/8 Calorie Assault Bike(Sub 200 Meter Run)(12/10 Calorie Airdyne)
12 Wall Balls
10/8 Calorie Assault Bike(Sub 200 Meter Run)(12/10 Calorie Airdyne)
12 Shoulder to Overhead @ 115/75, 95/65 lbs(Scale or Modify to Russian Swings or Box Jumps x 12 reps)
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Opens Tester-Week 4-Day 2 Squat
1) Warm-Up of the following for Skill Work:
4 Rounds of the following:
8 Strict Handstand Push-Ups
8 Pistols/each leg
+
2) Clean and Jerk Clusters of the following:
1.1.1 @ 65%
1.1.1 @ 70%
1.1.1 @ 75%
1.1 @ 80%
3) High Bar Back Squat, 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 70%, 5 reps @ 75%.
4) Front Squat, 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 70%, 5 reps @ 70%.
5) Reverse Hyper, 25% of back squat, 20 reps x 3 sets, rest 1 minute.
+
6) Barbell Conditioning of the following: Opens Barbell Work
20 Power Snatches @ 115/75 lbs
Rest 3 Minutes
15 Squat Snatches @ 135/95 lbs
Rest 3 Minutes
10 Power Snatches @ 155/105 lbs
Rest 3 Minutes
5 Squat Snatches @ 185/125 lbs
Done!
Scale Accordingly, however, make sure weight is challenging
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