"Friday 9.30.2016 + Schedule for the Weekend"

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

2016-kids

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
20 Second Plank Hold
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, 3 reps x 5 sets @ medium weight, heavier than last week @ 60%, rest 90 seconds between sets.
Last data for deadlift use traditional deadlift, August 15th, 2016
B1. Banded Good Mornings, 20 reps x 3 sets, rest 45 seconds between sets.
B2. Half Kneeling Single Arm Press, 8 reps/each arm x 3 sets, rest 45 seconds between sets.

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C. 4-5 Sets of the following @ Hard Effort:
3 Heavy Sumo Deadlifts(85% or more of what you did for Strength Portion)
8 Burpees
20 Second Assault/Airdyne Sprint
Rest 2 Minutes between sets
B. Fitness Phase
Single Leg Variation+ PC/Upper Body Press/Core + Short Conditioning
A1. DB Split Squats, 4 reps heavy/each side, make these heavy, do not wimp out x 3 sets, rest 1 minute between sets.
Compare to September 16th for sets of 5 on DB Split Squats
A2. DB Row, 8-10 reps x 3 sets, rest 1 minute between sets.
A3. DB Curls @ 3010 x 3 sets, rest 1 minute between sets.
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B. 4-5 Sets of the following @ Hard Effort:
3 Heavy Front Squats(Taken From Ground, so start first repetition as Power Clean or Squat Clean)
50 Meter Prowler Push
50 Meter Sprint Back
Rest 3-5 Minutes between sets
Make sure you are consistent with your times every set
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Opens Tester
1) Seated Box Jumps: Accumulate 25 Jumps
2) Box Front Squat: 10 x 2 @55%, every 30 seconds.
3) Power Clean: 10 x 1.1 @55%, every 60s.
Use 90% of Training Max
4) Reverse Hypers: 4 x 25 @50%. Rest 90s.
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5) Opens Tester:
AMRAP 9 Minutes of the following:
15 Toes to Bar
10 Deadlifts @ 115/75 lbs
5 Snatches Power @ 115/75 lbs
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