"Schedule for the Weekend @ Vagabond"(7.10.2015)

*Vagabond Schedule for the Weekend of July 11th + July 12th*

1. Saturday, July 11th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, July 11th, 2015: 10:00 am Competition Phase Class

3. Saturday, July 11th: Vagabond Annual Cook-Out + Summer Party @ 3:00 pm

4. Sunday, July 12th, 2015: 8:00 am Vagabond Circuit Training Week 7

5. Sunday, July 12th, 2015: 9:00 am to 11:00 am Open Gym

6. Sunday, July 12th, 2015: 9:00 am Vagabond Gymnastics Class

Box Jump Circuit

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Quad Stretch x 90 seconds/each side
+
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Plank Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat/Upper Body Push/Core + Quick Hitter
A1. Front Squat of the following: Compare to May 20th for 1 Rep Max Totals, rest 45 seconds between sets.
4 reps @ 65%
4 reps @ 70%
4 reps @ 75%
A2. Perfect Push-Up Clusters, 5.4.3.2.1 x 3 sets, rest 45 seconds between sets.
People can scale up to Weighted Push-Up Clusters with weight vest @ same rep scheme
People can scale to Box Push-Ups to decrease range of motion to ensure proper form
A3. DB Good Mornings @ 40×1, 10-12 reps x 3 sets, rest 45 seconds between sets.
+
B. 4 Rounds for time of the following Quick:
Move Quick, No Resting.
Row 300 Meters
12 Plate Burpees
B. Fitness Phase
Bend Intense/Upper Body Push + Upper Body Push Assistance + Quick Hitter
A1. Deadlift or Trap Bar Deadlift @20×1, 7,5,3, rest 1 minute between sets.
Compare Deadlift numbers to last week on July 3rd
A2. DB Pause Seated Press @ 22×2, 6-8 reps x 3 sets, rest 1 minute between sets.
Compare to 7-9 reps on June 26th, 2015
A3. Yoga Push-Up Cluster, 5.3.1.3.1 x 3 sets, rest 1 minute between sets.
+
B. 4 Sets of the following:
15 Calorie Airdyne or Assault 8 Calorie
15 Shoulder to Overhead @ 115/75, 95/65 lbs
200 Meter Shuttle Sprint- 50 Meters Up and Back x 4 times)
Rest 90 seconds between sets
C. Competition Phase
Jerk Intense + Squat Clean OTMEM + Posterior Chain /Upper Body Pull + Heavy CP Battery(Mixed Running w/Muscle-Up-12 Minute or less domain)
A. Split Jerk, 75%, 1 rep x 5 sets, rest as needed between sets.
B. Push Jerk, touch n go, 2 reps x 3 sets, rest as needed between sets.
C. Power Clean, 75%, 1 rep x 5 sets, rest as needed between sets.
D. Barbell Good Mornings @ 40-50% of best clean, 8 reps x 3 sets, rest 1-2 minutes between sets.
+
For Time of the following:
5 Squat Cleans @ 185 lbs/125 lbs
50 Feet Handstand Walk
5 Tall Box Jumps @ 36/30 inches
5 Muscle-Ups
4 Squat Cleans @ 205 lbs/145 lbs
40 Feet Handstand Walk
4 Tall Box Jumps
4 Muscle-Ups
3 Squat Cleans @ 225 lbs/155 lbs
30 Feet Handstand Walk
3 Tall Box Jumps
3 Muscle-Ups
2 Squat Cleans @ 235 lbs/165 lbs
20 Feet Handstand Walk
2 Tall Box Jumps
2 Muscle-Ups
1 Squat Clean @ 250 lbs/170 lbs
10 Feet Handstand Walk
1 Tall Box Jump
1 Muscle-Up
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