Schedule for the Weekend:

A. Saturday, February 20th, 2016: 9:00 am Lifestyle + Fitness Phase Class

B. Saturday, February 20th, 2016: 10:00 am Competition Phase Class

C. Sunday, February 21st, 2016: 9:00 am to 11:00 am Open Gym

D. Sunday, February 21st, 2016:  8:00 am Vagabond Circuit Class Week 6

E. Sunday, February 21st, 2016: 10:00 am Vagabond Powerlifting

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
+
3-4 Minutes of the following:
Row 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(Front Squat)/Posterior Chain + Long Conditioning
A1. Front Squat, 3-5 reps x 4 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 @ 4-6 reps
A2. DB Tate Press, 12-15 reps x 4 sets, rest 1:30 between sets.
B. AMRAP 20 Minutes of the following:
30 Second Assault/Airdyne @ 85% Effort
16 Walking Lunges(8/each side)
8 Kettlebell Swings
B. Fitness Phase
High Bar Back Squat/Pull Assistance + Long Conditioning
A1. High Bar Back Squat, 85% x 2 reps x 2 sets, 87% x 2 reps x 2 sets, rest 1 minute between sets.(Total 4 Sets)
A2. DB External Rotations, 10-12 reps/each arm x 4 sets, rest 1 minute between sets.
A3. Plank Holds, 30 seconds weights x 4 sets, rest 1 minute between sets.
+
B. AMRAP 20 Minutes of the following:
15 Cal Row
10 Box Jumps
5 Power Cleans @ 135/95 lbs, 115/75 lbs, 95/65 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. Split Jerk, work to 90% of your best weight, 12 minute time limit, if not feeling it, just do 1.1.1 clusters @ 70% x 4 sets, rest 1-2 minutes between sets.
B. Front Squat, 2 reps x 5 sets @ 80%, rest 1:30 between sets
C. Pause Position Snatch(Below Knee) x 1 rep x 5 sets @ 70%, rest 1:30 between sets.
D. Pause Position Clean(Below Knee) x 1 rep x 5 sets @ 70%, rest 1:30 between sets.
+
E. 7 Rounds of the following:
12 Wall Balls @ 30/20 lbs
30 Double Unders
4 Muscle-Ups
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