*Vagabond Schedule for the Wednesday*
9 am, 12 pm, 430 pm, 535 pm, 635 pm, 735 pm-These are all Group Classes
9 am Babysitting
*Only Classes that will not be running for the day will be the 6 am and 715 am*
*All Regular Classes from Early AM to Late Pm will be back Thursday*
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Hollow Holds
Rest 15 Seconds
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- 3-4 reps x 3 sets, no maxes, just moderate loads, rest 1:30 between sets.
Go up in weight from last week
B1. Strict Mix Grip Pull-Ups Cluster, 3.3.3.3 x 3 sets, rest 1:00 between sets.
You can scale down to Negatives, 4-5 reps or Ring Rows, 8-10 reps
B2. DB Incline Bench Press, 12-15 reps x 3 sets, rest 1:00 between sets.
Use plates to raise bench
B3. DB Curls or Lat Pull-Downs @ 30×1, 12-15 reps x 3 sets, rest 90 seconds between sets.
D1. DB Front Rack Walking Lunges@ 11×1, 6/each side x 3 sets, rest 1 minute between sets.
D2. Side Bridges, 25 seconds.each side x 3 sets, rest 1 minute between sets.
B. Fitness Phase
Upper Body Press Horizontal + Single Leg/Upper Body Row + Aerobic High %
A. Close Grip Bench Press @ 20×1, 8 sets of 2 reps @ 50%, rest 30 seconds between sets.
Think speed out of the bottom
B1. DB Walking Lunges @ 11×1 8/each leg heavy x 3 sets, rest 45 seconds between sets.
Compare to January 14th
B2. DB Lat Pull-Overs @ 30×1, 10 reps x 3 sets, rest 90 seconds between sets.
C. 5 Sets of the following @ 90% effort:
Row 350 Meters, rest 90 seconds between sets, keep track of times and write down.
Every other week same row sets or increase row sets or increase row distance
C. Competition Phase
Overhead Squat + Muscle Snatch + Clean Deadlift + High Skill Gymnastics Duration
A. Overhead Squat, work to a tough set of 7 for Oh Squat, 15 minute time limit. No more than 3-4 working sets.
B. Muscle Snatch, 75% x 3 reps x 3 sets, rest as needed between sets.
This weight is best of your best Muscle Snatch
C. Clean Pull, 105% x 5 reps x 5 sets, rest 1:30 between sets.
+
12 Minute AMRAP of the following:
12 Chest to Bar Pull-Ups
10 Overhead Squats @ 115 lbs/75 lbs
8 Lateral Burpees
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