*Vagabond Schedule for the Weekend of November 21st + November 22nd*

1. Saturday, November 21st, 2015: 9:00 am Lifestyle/Fitness Phase Class/Competition Phase Class Community Day

2. Saturday, November 21st, 2015: 9:00 am Vagabond Annual Food Drive Workout-BRING YOUR BROWN BAGS!

3. Sunday, November 22nd, 2015: 8:00 am Vagabond Circuit Training Week 8

4.  Sunday, November 22nd, 2015: 9:00 am to 11:00 am Vagabond Open Gym

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
Horizontal Press(DB or Barbell)/Core/Posterior Chain + AMRAP Sets
A1. Close Grip Bench Press, 5 reps x 3 sets, rest 1 minute
Compare to November 5th
A2. Back Extensions, 10-12 reps x 3 sets, rest 1 minute.
A3. Single Arm DB or KB Farmer’s Walk, 50 meters(25 meters up left arm and back right arm) x 3 sets, rest 1 minute.
Go Heavy with these
+
B. 4 Sets of the following:
Run 200 Meters or Row 250 Meters
12 Goblet Squats or Wall Balls
8 Burpees
Rest 30 seconds between sets
B. Fitness Phase
Snatch or Clean Deadlift + Upper Body Row or Pull-Up/Upper Body Pull Assistance + AMRAP Sets or Long Conditioning
A1. Power Snatch, 70% x 3 reps, 75% x 3 reps, 80% x 3 reps, rest 1-2 minutes between sets.
A2. Strict Weighted Pronated Pull-Ups Cluster, 1.2.1 x 3 sets, rest 45 seconds between sets.
People can scale to weighted negative pull ups, 2.2.1 x 3 sets
A3. Weighted Side Bridges, 20 seconds.each side x 3 sets, rest 45 seconds between sets.
People must maintain perfect form with body in good alignment, if not, scale to unweighted or knee side bridge
+
B. 3 Sets of the following @ Hard aerobic effort:
Row 300 Meters/250 Meters or Run 200 Meters-Client Choice
13-15 Burpees
Rest 90 seconds between sets
Try to stay consistent, do not try to crush the first set, stay consistent
C. Competition Phase
Rest Day/Open Gym
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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