"Schedule for Upcoming Weekend + 735 pm Regular Group Class"(1.14.2015)

*Vagabond Schedule for Weekend*

1. Saturday, January 17th, 2014: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, January 17th, 2014: 10:00 am Competition Phase Class

3. Sunday, January 18th, 2014: 8:00 am Vagabond Circuit Training

4. Sunday, January 18th, 2014: 9:00 am Vagabond Gymnastics Class

5. Sunday, January 18th, 2014: 9:00 am to 11:00 am Open Gym

*There will be a regular 7:35 pm Class for Wednesday Night. We are back to every other week between Regular Group Class and Vagabond Yoga at 7:35 pm. Please take advantage of this offer, and attend the 735 pm regular group class*

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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:
20 second airdyne
5 push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + Upper Body Pull/Upper Body Pull Assistance + DB Bench Press Intense + Single Leg/Core
A. Deadlift- 4-5 reps x 3 sets, no maxes, just moderate loads, rest 1:30 between sets.
B1. Strict Pronated Pull-Ups Cluster, 3.3.3.3 x 3 sets, rest 1:30 between sets.
B2. DB Tripod 3 Point Row @ 30×1, 8/each arm heavy x 3 sets, rest 1:30 between sets.
C. DB Bench Press, 8 Rep Max @ 20×1, few attempts @ tempo prescribed.
D1. DB Split Squats @ 30×1, 8/each side x 3 sets, rest 1:30 between sets.
D2. Front Lean Rest- accumulate 1 minute on rings x 3 sets, rest 1:30 between sets.
B. Fitness Phase
Upper Body Press Horizontal + Single Leg/Upper Body Row
A. Close Grip Bench Press @ 30×1, 3-5 reps x 3 sets, rest 1:30 between sets.
Look at January 9th
B1. DB Walking Lunges @ 11×1, 8/each leg heavy x 3 sets, rest 1 minute between sets.
B2. DB 3 Point Row @ 30×1, 8/each arm heavy x 3 sets, rest 1 minute between sets.
C. 3 Sets of the following @ 90%:
30 Second Row AMRAP
30 Second Double Under or Single Unders AMRAP
30 Second Airdyne Cals AMRAP
Rest 90 seconds between sets
C. Competition Phase
Overhead Squat + Muscle Snatch + Clean Deadlift + High Skill Gymnastics Duration
A. Overhead Squat, work to a tough set of 5 for Oh Squat, 15 minute time limit. No more than 3-4 working sets.
B. Muscle Snatch, 60% x 5 reps, 65% x 4 reps, 70% x 3 reps, rest as needed between sets.
C. Clean Deadlift, 100% x 7 reps x 2 sets, 100% x 5 reps x 2 sets, rest 1:30 between sets.
+
8 Sets of the following @ 90%:
3 Muscle Ups
30 Double Unders
8 Toes to Bar
Rest 60 seconds between sets
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