"Friday 9.16.2016 + Schedule for the Weekend"

Vagabond Schedule for the Weekend
1. Saturday, September 17th, 2016: Vagabond Lifestyle/Fitness Phase Class @ 9:00 am
2. Saturday, September 17th, 2016: Vagabond Competition Phase Class @ 10:00 am
3. Sunday, September 18th, 2016: 8:00 am Vagabond TRX Class @ 8:00 am- Week 1
4. Sunday, September 18th, 2016: 9:00 am Vagabond TRX Class @ 9:00 am- Week 1
5. Sunday, September 18th, 2016: 9:00 am to 11:00 am Open Gym
6. Sunday, September 18th, 2016: 9:00 Vagabond Gymnastics Class

katieandrew

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 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending + PC/Core/PC + Short Conditioning Lactate
A. Traditional Deadlift, 4 reps x 4 sets @ 60%, rest 30 seconds between sets.
Last data for deadlift use traditional deadlift, August 15th, 2016
B1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets.
B2. Single Leg Reverse Lunge Step, 10 reps/each side x 3 sets, rest 45 seconds between sets.
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C. 8 Sets of the following @ Aerobic Effort Piece Cyclical(Total Time: 16 Minutes)
45 Seconds Row Hard Effort
Rest 15 Seconds
45 Seconds Kettlebell Swings Russian
Rest 15 Seconds
B. Fitness Phase
Single Leg Variation+ PC/Upper Body Press/Core + Short Conditioning
A1. DB Split Squats, 5 reps, heavy weight/each side x 3 sets, rest 60 seconds between sets.
A2. DB Row, 8-10 reps/each arm x 3 sets, rest 60 seconds between sets.
A3. Single Arm KB Farmer’s Walk, 50 Meters Left Arm, 50 Meters Right Arm x 3 sets, rest 60 seconds between sets.
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B. 8 Sets of the following @ Aerobic Effort Piece Cyclical(Total Time: 16 Minutes)
45 Seconds Assault/Airdyne Hard Effort
Rest 15 Seconds
45 Seconds Burpees @ Moderate Pace- Goal from Low to High(7 reps to 13 reps)
Rest 15 Seconds
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Long Zone 1 thru Zone 3 Conditioning
1) Seated Box Jumps: Accumulate 25 Jumps
2) Box Squat: 10 x 2 @50% + Green Band(Men) Red Band(Women), every 60s.
3) Thruster: 10 sets x 1.1 @ 50%, every 60s.
4) Reverse Hypers: 3 x 25 @50%. Rest 90s.
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5) Zone 1 thru Zone 3 Training:
5 Sets of the following:
45 Seconds Assault Bike @ Moderate Effort
Rest 15 Seconds
45 Seconds Step Down Box Jumps
Rest 15 Seconds
45 Seconds Russian Kettlebell Swings
Rest 15 Seconds
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Right into the following of:
5 Sets of the following:
45 Seconds Row @ Moderate Effort
Rest 15 Seconds
45 Seconds Ball Slams
Rest 15 Seconds
45 Seconds 20 Meter Shuttle Run
Rest 15 Seconds
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