"Schedule for Vagabond Weekend Classes"(9.26.2014)

*Schedule at Vagabond CrossFit for Weekend Classes*

1. Saturday, September 27th, 2014: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, September 27th, 2014: 10:00 am Competition Phase Class

3. Sunday, September 28th, 2014: 8:00 am Vagabond Circuit Training: First Fall Session

4. Sunday, September 21st, 2014: 9:00 am to 11:00 am Open Gym

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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 dynamic prep movement
+
3-5 minutes of the following:
run 100 meters
15 second plank hold
5 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Speed + Upper Body Push/Single Leg+ Quick Hitter Aerobic(Increase This Effort Every Week)
A. Deadlift Cluster, 70%, 4 reps x 4 sets, rest 1:30 between sets.
People who have hip hinging issues, must perform KB Deadlifts and practice pushing butt and hips back, 10-12 reps x 4 sets
B1. DB Strict Seated Press @ 33×1, 10 reps, 8 reps, 6 reps, rest 1:30 between sets.
Go Up in weight every set
B2. Back Extensions @ 20×1, 10 reps x 3 sets, rest 1:30 between sets.
C1.Left Side Bridges, 25 seconds x 4 sets, rest 25 seconds
C2. Right Side Bridges, 25 seconds x 4 sets, rest 25 seconds.
C3. Airdyne, 25 seconds x 4 sets, rest 2 minutes between sets.
B. Fitness Phase
Bend CP + Bend/Upper Body Push + LP1
A. High Bar Back Squat @ 20×1, 70%, 3 reps x 4 sets, rest 1:30 between sets.
B1. Weighted Pronated Pull-Ups, 2-3 reps x 4 sets, rest 1:30 between sets
B2. DB Bench Press @ 30×1, 10 reps, 8 reps, 6 reps, 4 reps, rest 1:30 between sets.
Go up in weight every set
C. 2 Sets of the following:
15 Hang Squat Cleans @ 105/70 lbs, 95/65
Row 250 Meters @ 100%
Rest 6 minutes between sets
C. Competition Phase
Back Squat Intense + Snatch Intense + Clean and Jerk Moderate + Posterior Chain/Posterior Chain + Quick Hitter
A. High Bar Back Squat @ 20×1, 5 reps x 5 sets @ 65%, rest 2-3 minutes between sets.
Use same weight as Monday, September 22nd
B. Power Snatch, 70% x 1 reps x 3 sets, 75% x 1 x 2 sets, 80% x 1 x 2 sets, 70% x 1 x 2 sets, rest 2 minutes between sets.
C. Clean and Jerk, 70% x 1 x 3 sets, 75% x 1 x 2 sets, 80% 1 x 2 sets, 70% x 1 x 2 sets, rest 2 minutes between sets.
D1. Romanian Deadlift @ 65% of best clean, 8 reps @ 20×1, x 4 sets, rest 1:30 between sets.
D2. High Hang Snatch Shrug @ 100% x 8 reps x 4 sets, rest 1:30 between sets.
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