"Regular Schedule for Vagabond for Holiday + Vagabond Olympic Lifting Class @ 6:35 pm"(1.19.2015)

*Schedule for Martin Luther King Junior Holiday*

We will be running a regular schedule for the Holiday

6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm Olympic Lifting, 735 pm

*Click Here for Olympic Lifting Workout @ 6:35 pm.*

-20130730-072

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
3-5 minutes of the following:
row 100 meters
5 face pulls
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat/Upper Body Push(Seated) + Squat Conditioning + Aerobic(Core)
A1. High Bar Back Squat @ 20×1, 5-7 reps x 3 sets, rest 1 minute between sets.
Went up from previous week, we used 6-8 reps, this week go up in weight
A2. DB Seated Press @ 30×1, 7-9 reps x 3 sets, rest 1 minute between sets.
Look at last week, since we used 8-10 reps, try to go up in weight from last week
B. AMRAP 8 Minutes of the following:
10 KB Deadlifts
10 Cal Airdyne
10 Burpees
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Lactate Tester
A. Power Clean, start @ 65% of your best Power Clean, every 90 seconds complete 1 rep, go up 5% every 90 seconds x 9 minutes-total 6 sets
B. High Bar Back Squat, 1 rep @ 85%, every 60 seconds, complete 1 rep x 6 minutes.
C. Weighted Supinated Pull-Ups @ 20×1, 3-4 x 3 sets, rest 1:30 between sets
People can scale to Negative Pull-Ups, 3-4 reps x 3 sets
D. 1 Set Max Effort:
15 Unbroken Clean and Shoulder to Overhead @ 115 lbs/75 lbs, 95/65 lbs
15 Burpees
15 Unbroken Clean and Shoulder to Overhead @ 115 lbs/75 lbs, 95/65 lbs
C. Competition Phase
High Bar Back Squat + Snatch MOD Complex + Jerk Moderate +Long Aerobic Duration
A. High Bar Back Squat, work to a 3 rep max or heavy set of 3, think few attempts.
Compare to last week, and go off of feeling
B. High Bar Back Squat, 2 reps x 3 sets @ 90% of the above 3RM, rest 2 minutes between sets.
This is 5% heavier from last week
C. Power Snatch(+1) + Squat Snatch(+2) x 2 sets @ 70%, x 73% x 2 sets, rest 1:30 between sets.
These are not touch n go reps, so rest 10-15 seconds between sets
+
D. Complete the following of:
5 Sets of the following:
Row 500 Meters @ moderate pace, rest 90 seconds between sets
Think 8-10 plus seconds off of best 500 meter row time trial
+
Rest 3 Minutes
+
2 Rounds of the following:
50 Double Unders
10 Deadlifts @ 225 lbs/135 lbs
+
Rest 3 Minutes
+
2 Rounds of the following:
12 Burpees Box Jumps @ 24/20 inches
8 Deadlifts @ 255 lbs/155 lbs
+
Rest 3 Minutes
+
2 Rounds of the following:
50 Double Unders
6 Deadlifts @ 325-335 lbs/195-205 lbs
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