Vagabond Schedule for the Weekend
1. Saturday, September 23rd, 2016: Vagabond Lifestyle/Fitness Phase Class @ 9:00 am
2. Saturday, September 23rd, 2016: Vagabond Competition Phase Class @ 10:00 am
3. Sunday, September 24th, 2016: 8:00 am Vagabond TRX Class @ 8:00 am- Week 2
4. Sunday, September 24th, 2016: 9:00 am Vagabond TRX Class @ 9:00 am- Week 2
5. Sunday, September 24th, 2016: 9:00 am to 11:00 am Open Gym
6. Sunday, September 25th, 2016: 10:00 am Vagabond Powerlifting Class

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. Sumo 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. DB Split Squats, 8-10/each leg @ moderate weight(Scale to Unweighted DB Split Squats or DB Petersen Step-Ups, 10/each leg) x 3 sets, rest 45 seconds between sets.
+
C. 6 Sets of the following @ Hard Effort:
5 Thrusters @ Moderate Weight(Suggested-95/65 lbs, 75/45 lbs)
200 Meter Shuttle Run(Set Up Cones 40 Meters Apart)
Rest 2-3 Minutes between sets
B. Fitness Phase
Single Leg Variation+ PC/Upper Body Press/Core + Short Conditioning
A1. Double Arm KB Walk, 100 meters total(50 meter cones apart) x 3 sets, rest 60 seconds between sets.
A2. Plank Hold, 1 minute total x 3 sets, rest 60 seconds between sets.
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B. 6 sets of the following @ Hard Effort:
5 Deadlifts @ Medium-Heavy Weight(Client Chooses)
200 Meter Shuttle Run(Set-Up Cones 40 Meters Apart)-Sprint
Rest 2-3 Minutes between sets(Rest Full Amount)
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% +Bands(Green-Men/Red-Women, every 60s.
3) Power Snatch: 10 x 1.1 @60%, every 60s.
*Use 90% of Training Max
4) Reverse Hypers: 3 x 25 @50%. Rest 90s. .
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5) Zone 1 thru Zone 3 Training:
MAP Multi Work Mix Modal-Moderate Pace, Keep Sustainable, Always Moving, Should not be hard or grinding
10 Minute AMRAP of the following:
Run 200 Meters
10 Step-Down Box Jumps @ 24/20 inches
Row 250 Meters
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Rest 5 Minutes
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10 Minute AMRAP of the following;
Assault 15/10 Calories
10 Burpees
Run 200 Meters
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Rest 5 Minutes
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10 Minute AMRAP of the following:
Row 250 Meters
10 Ball Slams
Assault 15/10 Calories
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