*Vagabond Schedule for the Weekend of December 5th + December 6th*
1. Saturday, December 5th, 2015: 9:00 am Lifestyle/Fitness Phase Class
2. Saturday, December 5th, 2015: 10:00 am Competition Phase Class
3. Sunday, December 6th, 2015: 9:00 am Vagabond GymnasticsClass
4. Sunday, December 6th, 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 goblet squats
5 indian push-ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical+ Single Leg/Posterior Chain + Aerobic OTMEM
A1. DB Walking Lunges @ 11×1, 8/each leg moderate weight x 3 sets, rest 1 minute between sets.
A2. DB Good Mornings @ 30×1 or Back Extensions, 10-12 reps x 3 sets, rest 1 minute-Client Choice
A3. Side Bridges, 20 seconds/each side x 3 sets, rest 1 minute between sets.
B. 3 Sets of the following:
Run 200 Meters or Row 250 Meters
20 Air Squats
15 Burpees
10 Box Jumps
Rest 1 minute between sets
B. Fitness Phase
Front Squat/Upper Body Press/DB Curl + Aerobic OTMEM
A. Front Squat, 70% x 2 reps, 75% x 2 reps, 80% x 2 reps x 2 sets, rest 1 minute between sets.(Total 4 sets)
Please follow percentages for your 1rm
B. Romanian Deadlifts, 8 reps x 4 sets @ 50-60% of your best clean, rest 1 minute between sets.
C. 10 Sets of the following:
5 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
5 Burpees
Goal is to not crush it from the start, but just to keep moving and pacing thru whole 10 rounds
C. Competition Phase
3 Position Clean + Front Squat + Clean Pull + Oh Squat
A. Clean and Jerk, 75%, 1 rep x 5 sets, rest 1-2 minutes between sets.
B. Clean Pull, 90% of best clean, 3 reps x 3 sets, rest 1:30 between sets.
C. Clean Deadlift, 100% of best clean, 3 reps x 3 sets, rest 90 seconds between sets.
D1. High Bar Back Squat, 75%, 3 reps x 5 sets, rest 2 minutes between sets.
D2. Handstand Walk x 30 Feet x 5 sets, rest 2 minutes between sets.
+
E. 7 Sets of the following:
7 Power Snatches @ 95/65 lbs
7 Overhead Squats @ 95/65 lbs
7 Shoulder to Overhead @ 95/65 lbs
7 Front Squats @ 95/65 lbs
14 Cal Row
Rest 2 Minutes between sets + Goal is Consistency + Sustainability through all 7 Sets
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