*Vagabond Schedule for Weekend*

1. Saturday, December 6th, 2014: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, December 6th, 2014: 10:00 am Competition Phase Class

3. Sunday, December 7th, 2014: 9:00 am to 11:00 am Open Gym

4. Sunday, December 7th, 2014: 9:00 am Vagabond Gymnastics Class5

5. Sunday, December 7th, 2014: 11:15 am Vagabond Youth Development Class Week 7 of Training

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(Double or Single Leg)/Upper Body Pull(Row) + Posterior Chain/Core + Upper Body Pull Conditioning/Airdyne or Row or Jump Rope
A1. DB Walking Lunges @ 11×1, 10 reps/each side x 3 sets, rest 1 minute.
A2. Powell Raises @ 30×1, 8/each side x 3 sets, rest 1 minute.
B1. Sorensen Hold Cluster, 30 seconds, rest 15 seconds, 30 seconds x 3 sets, rest 30 seconds.
B2. Side Bridge Left, 20 seconds x 3 sets, rest 30 seconds
B3. Side Bridge Right, 20 seconds x 3 sets, rest 60 seconds.
C. Strict Pull-Ups Pronated, 7-9 reps or Clusters of 3.3.2 or Negatives, 4-5 reps x 3 sets, rest 90 seconds between sets.
B. Fitness Phase
Squat Intense/Upper Body Push(Seated or Standing) + Upper Body Push Assistance/Core + LP2
A1. High Bar Back Squat @ 20×1, 5-7 reps x 3 sets, rest 1 minute between sets.
A2. DB Standing Press @ 30×1, 6-8 reps x 3 sets, rest 1 minute between sets.
Look at weight for November 14th
B1. AMRAP 40 seconds of Push-Up x 3 sets, rest 75 seconds between sets.
B2. DB Farmer’s Walk x 50 Meters x 3 sets, rest 90 seconds between sets.
C. 6 Sets of the following:
14 Seconds Airdyne Sprint, rest 2 minutes between sets.
C. Competition Phase
Gymnastics Skill Prep Work + Front Squat Intense + Snatch + Clean and Jerk OTMEM + OTMEM Deadlift/Squat Based CP Battery(Muscle-Up Based)
A. 4 Rounds of the following for Quality:
1. Strict Handstand Push-Ups Regular Height, AMRAP 15 Seconds, rest as needed.
2. L-Sit Parallet Holds x 25 seconds total accumulation, rest as needed.
B. A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
+
Rest 12 Minutes
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B. High Bar Back Squat 1 rep max in High Bar Back Squat with 5 second pause, work to heavy or max. No more than 4-5 working sets for this.
C. Snatch, 70% x 1 rep x 5 sets, 75% x 1 x 4 sets, rest as needed between sets.
D. Perform the following of the following movements:
Clean and Jerk @ 60-63%, on the minute, every minute x 3 reps x 8 minutes.
+
Rest 5 Minutes
+
8 Minutes of the following:
5 Deadlifts @ 275 lbs/185 lbs
5 Burpee Box Jumps
2-3 Muscle-Ups or 8-10 chest to bar pull-ups(athlete choice)
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