"Friday 9.9.2016 + Schedule for the Weekend"

Vagabond Schedule for the Weekend

1. Saturday, September 10th, 2016: Vagabond Lifestyle/Fitness Phase Class @ 9:00 am

2. Saturday, September 10th, 2016: Vagabond Competition Phase Class @ 10:00 am

3. Sunday, September 11th, 2016: 8:00 am Vagabond TRX Class @ 8:00 am- Week 1

4. Sunday, September 11th, 2016: 9:00 am Vagabond TRX Class @ 9:00 am- Week 1

5. Sunday, September 11th, 2016: 9:00 am to 11:00 am Open Gym

6. Sunday, September 11th, 2016: 10:00 am Vagabond Powerlifting Class

erik-c

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:
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
Upper Body Variations Sets + Conditioning Aerobic
A1. Strict Pronated Pull-Ups @ 20×1, 6-8 reps total, you can do cluster with these of 2.2.2.2 x 3 sets, rest 60 seconds between sets.
People can scale to Negative Pull-Ups, 3-4 reps total or Lat Pull-Downs, 10-12 reps @ 30×1 x 3 set
A2. DB Powell Raises @ 31×1, 8-10 reps x 3 sets, rest 60 seconds between sets.
A3. DB Curls @ 30×1, 10-12 reps x 3 sets, rest 60 seconds between sets.
+
B. 6 Rounds of the following:
12 Thrusters @ Moderate Weight or Dumbbells @ Moderate Weight
30 Second Airdyne/Assault Sprint
Rest 2 minutes between sets
B. Fitness Phase
Single Leg Variation+ PC/Upper Body Press/Core + Short Conditioning
A1. KB Lateral Squat(Deadlift Hold), 8 reps medium-heavy weight/each side x 3 sets, rest 60 seconds between sets.

A2. Standing Pallof Press, 20 reps total(10/each way) x 3 sets, rest 60 seconds between sets.
A3. KB Farmer’s Walk Heavy x 50 Meters(Measure 25 Meters Out and Back) x 3 sets, rest 60 seconds between sets.
+
B. 4 Sets of the following:
6 Thrusters @ 115/75, 95/65, 75/55 lbs
100 Meter Sprint
6 Thrusters @ Weight Above
100 Meter Sprint
Rest 3 minutes between set
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Long Zone 1 thru Zone 3 Conditioning
1) Sumo Deadlift (Deload): [email protected]%, [email protected]%, [email protected]%. Rest 2:00
Then 5 x 2 @70%, ever 60s.
Based off 90% of 90% 1RM
2) Back Squat (deload): [email protected]%, [email protected]%, [email protected]%. Rest 2:00
These are not meant to be heavy this week. Based off 90% of 90% 1RM
+
3) Lactate Conditioning Long Lend Sets:
3-4 Sets of the following:
50 Meter Unweighted Sled Push
100 Meter Run
50 Meter Sled Push
10 Burpees
Rest 6-7 minutes between sets or 5 times greater
+
Rest 10 Minutes
+
3-4 Sets of the following:
10 Touch n Go Power Cleans @ 115/75 lbs
10 Lateral Burpees
10/8 Calorie Assault Bike
Rest 6-7 minutes between sets or 5 times greater
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