"Full Weekend of Scheduled Events/Classes"(9.12.2014)

*Schedule for Weekend at Vagabond*

1. Saturday, September 13th, 2014: 9 am to 11 am-Pat Padgett Fundraiser Workout

*Donations are strongly encouraged during this event*

2. Sunday, September 14th, 2014:  8:00 am Vagabond Circuit Training Class- Make Up from Session Two

3. Sunday, September 14th, 2014: 9:00 am Vagabond Gymnastics Class

4. Sunday, September 14th, 2014: 9:00 am to 11:00 am Open Gym

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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Banded Hamstring Mobility
+
3-5 Minutes of the following:
15 Strokes on Rower
10 Air Squats
5 Indian Push-Ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Speed + Upper Body Pull/Single Leg+ Quick Hitter Aerobic(Increase This Effort Every Week)
A. Deadlift Cluster, 85%, 1.1 x 4 sets, rest 1:30 between sets.
People who have hip hinging issues, must perform KB Deadlifts and practice pushing butt and hips back, 10-12 reps x 4 sets
B1. Pendalay Barbell Bent Over Row @ 22×1, 8 reps x 3 sets, rest 1 minute.
B2. DB Split Squats Pause @ 22×1, 8/each leg x 3 sets, rest 1 minute.
C. 21-15-9 of the following:
Calories on Rower
Goblet Squats
DB Strict Press or Barbell Strict Press @ 55 lbs/25 lbs
B. Fitness Phase
Bend CP + Bend/Upper Body Push + LP2
A. Deadlift Clusters @ 55% or moderate weight, 2 reps x 8 sets, rest 30 seconds between sets.
B1. Strict Press Cluster, 1.1.1 x 3 sets, rest 1:30 between sets.
B2. Back Extensions @ 22×1, 12 reps x 3 sets, rest 1:30 between sets.
C. 3-4 Sets-Depending on Time with Class:
40 Seconds on the Clock:
3 Power Cleans @ 155 lbs/105 lbs, 135/95, 115/75 lbs
AMRAP Calories on Airdyne
Rest 4 minutes between sets
C. Competition Phase
Back Squat Intense + Snatch Intense + Clean and Jerk Moderate + Posterior Chain/Posterior Chain + Quick Hitter
A. High Bar Back Squat @ 20×1, 70% x 4 reps x 5 sets, rest 2-3 minutes between sets.
Use same weight as Monday, September 8th
B. Power Snatch @ 70%, 2 rep touch n go x 8 sets, rest 1:30 between sets.
C. 1 Squat Clean + 1 Jerk Dip + 1 Jerk Bottom Hold Position x 5 seconds + 1 Split Jerk x 4 sets, rest 2 minutes between sets—No set weight, do not go heavy, focus on positions.
D1. Romanian Deadlift @ 85% of best clean, 4 reps @ 22×1, x 4 sets, rest 1 minute between sets.
D2. GHD Raises @ 30×1, 8-12 reps x 4 sets, rest 1 minute between sets.
People can increase difficulty by doing banded GHD Raises, 6-8 reps x 4 sets, rest 1 minute between sets
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