Schedule for the Weekend
1. Saturday, June 4th, 2016: 9:00 am Lifestyle + Fitness Phase Class
2. Saturday, June 4th, 2016: 10:00 am Competition Phase Class
3. Sunday, June 5th, 2016: 8:00 am Vagabond Circuit Training Class Week 6
4. Sunday, June 5th, 2016: 9:00 am Vagabond Gymnastics Class.
5. Sunday, June 5th, 2016: 9:00 am to 11:00 am Open Gym
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 indian push ups
5 face pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Conditioning Day
A. Sumo Deadlift, 3 reps moderate weight x 5 sets, rest as needed between sets.
Build up in weight in every set-Compare to May 20th-did sets of 5 for ascending.
B1. Banded Good Mornings, 20 reps x 3 sets, rest 30 seconds between sets.
B2. Back Extensions, 10-12 reps x 3 sets, rest 30 seconds between sets.
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C. 4 Sets of the following @ Hard Effort 90%:
5 Thrusters @ Barbell @ 95/65, 75/45 lbs or 10 DB Thrusters
250 Meter Row Sprint
Rest 2-3 Minutes between sets
B. Fitness Phase
Posterior Bending + PC Assistance/Upper Body Pull + Conditioning
A. Wide Stance Box Front Squat, work to a heavy set of 2, 10 minute time limit.
B1. Back Extensions, 12-15 reps x 3 sets, rest 60 seconds.
B2. DB Moderate Walking Lunges, 8/each leg x 3 sets, rest 60 seconds.
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C. 4 Sets of the following @ Hard Effort 90%:
5 Tough Thrusters @ 135/95 lbs, 125/85, 115/75, 95/65, 75/55 lbs
12/8 Cal Assault Bike or 15/10 Cal Airdyne
Rest 2-3 Minutes between sets
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Gymnastics Fatigue
A. Squat Snatch, 1.1 x 5 sets @ 80%, rest 75 seconds.
B. Power Clean, 1.1 x 5 sets @ 80%, rest 75 seconds.
C. Box Squat Against Bands, 5 x 5 @ 45%, every 45 seconds.
D1. Reverse Hypers, 15 reps x 3 sets, rest 90 seconds.
D2. Banded Leg Curls, 25 reps x 3 sets, rest 90 seconds.
D3. Weighted Straight Leg Sit-Ups, 12 reps x 3 sets, rest 90 seconds.
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E. 3 Rounds for time of the following:
30 Calorie Row
15 Front Squats @ 135/95 lbs
3 Rope Climbs
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