Schedule for Christmas Holiday Week
1. Monday, December 24th, 2018 X-Mas Eve: 530 open gym, 6 am, 715 am, 9 am, 12 pm, gym closes 1 pm
2. Tuesday, December 25th, 2018 X-Mas Day: Gym Closed
3. Wednesday, December 26th, 2018: 9 am, 12 pm, 430 pm, 535 pm, 635 pm, 735 pm- Gym opens 830 am.
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1. Vagabond Next Beginners Class on January 7th, 2018:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.
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 option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Strict Press, 6-8 reps x 3 sets, rest 1-2 minutes between sets.
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B. Conditioning of the following of:
“12 Days of Christmas”
1 DB Push Press or Barbell Push Press @ 95/65 lbs
2 Box Jumps or Step-Ups
3 DB Thrusters or Thrusters @ 95/65 lbs
4 Ball Slams or Kettlebell Swings
5 DB Hang Power Cleans or Hang Power Cleans @ 95/65 lbs
6 Burpees
7 Wall Balls or Goblet Squats
8 Sit-Ups or Knee Raises or Toes to Bar
9 No Push-Up Burpees
10 In-Place Lunges(5/each side)
11 Cal Assault Bike or 11 Cal Row
12 Pull-Ups or Jumping Pull-Ups
*Rules: Just like the song, start at 1, then go to 2, then to 1, then to 3, then 2 and 1, and then too 4, then down to 3,2,1, continue this fashion until you get to 12, and go all the way down to 1, total time is how long you finish it.*
B. Fitness Phase
Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning
A. Front Squat, 4-6 reps x 3 sets, rest 2 minutes between sets.
Keep these moderate and doable for all 6 repetitions.
Go up in weight from last week, we did 5-7 repetitions.
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B. Conditioning of the following of:
“12 Days of Christmas”
1 DB Push Press or Barbell Push Press @ 95/65 lbs
2 Box Jumps or Step-Ups
3 DB Thrusters or Thrusters @ 95/65 lbs
4 Ball Slams or Kettlebell Swings
5 DB Hang Power Cleans or Hang Power Cleans @ 95/65 lbs
6 Burpees
7 Wall Balls or Goblet Squats
8 Sit-Ups or Knee Raises or Toes to Bar
9 No Push-Up Burpees
10 In-Place Lunges(5/each side)
11 Cal Assault Bike or 11 Cal Row
12 Pull-Ups or Jumping Pull-Ups
*Rules: Just like the song, start at 1, then go to 2, then to 1, then to 3, then 2 and 1, and then too 4, then down to 3,2,1, continue this fashion until you get to 12, and go all the way down to 1, total time is how long you finish it.*
C. Competition Phase
Snatch Oly + Squat Based/Plyo + PC/Core + Long Aerobic Conditioning
A. Snatch(Week 11 of Program), 60% x 4 reps, 70% x 4 reps, 80% x 4 reps, 85% x 3 reps, 90% x 1 rep, rest as needed.
B. Clean and Jerk, 60% x 4 cleans + 1 jerk, 70% x 4 cleans + 1 jerk, 80% x 4 cleans + 1 jerk, 85% x 3 cleans + 1 jerk, 90% x 1 clean + 1 jerk, rest 1-2 minutes.
C. High Bar Back Squat, 60% x 5 reps, 70% x 5 reps, 80% x 5 reps x 2 sets, rest 1-2 minutes between sets.
D. Strict Press, 1 reps x 8 sets, rest as needed.
Go up in weight from last week, we did 2 reps x 6 sets, climb in weight each set, start moderate.
E1. Barbell Good Mornings, 8 reps @ 90% of best clean x 4 sets, rest 1 minute.
E2. Strict Parallet Handstand Holds, 30 seconds x 4 sets, rest 1 minute.
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F. Conditioning of the following:
3 Rounds for time of the following:
25 Wall Balls
20 Box Jumps
15 Kipping Handstand Push-Ups @ Depth- Men @ 4 inches/Women @ 2 inches
10 Cal Assault Bike Sprint
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