"Six Goals List to Ask Yourself + Schedule for Weekend"(1.23.2015)

*Six Questions by Sharon Prete*

1.  Why do you want to achieve this goal?
2. What will be positive outcomes of achieving it?
3. What will be the negative outcomes of achieving it?
4. What will be the easy parts of going after this goal?
5. What will be the challenges of going after this goal?
6. Do the perceived negatives and challenges deter you in any way from taking action?

*Vagabond Schedule for the Weekend*

1. Saturday, January 24th, 2015: 9:00 am Lifestyle + Fitness Phase

2. Saturday, January 24th, 2015: 10:00 am Competition Phase

3. Sunday, January 25th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, January 25th, 2015: 9:45 am Vagabond Weightlifting 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
Lower Body Squat + Posterior Chain/Core + Upper Body Pull Conditioning/Airdyne or Row or Jump Rope
A. Front Squat @ 22×1, 4-6 reps x 3 sets, rest 1:30 between sets.
B1. Sorensen Hold x 60 seconds x 3 sets, rest 45 seconds between sets.
B2. Plank Holds x 90 seconds total accumulation x 3 sets, rest 1 minute between sets.
C. 3 Rounds for time of the following:
15 Ring Rows
15 Calories on Airdyne
+
Rest 4 Minutes
+
3 Rounds for time of the following:
45 Single Unders
15 Calories on Airdyne
B. Fitness Phase
Squat Intense + Upper Body Push(Seated or Standing)/Upper Body Pull Scap + Posterior Chain Barbell + Lactate Training Mono
A. Front Squat @ 20×1, 5 reps x 5 sets @ 70%, rest 2 minutes between sets.
Next Week use 75%, but 4 sets x 5 reps
B1. DB Seated Press @ 30×1, 3-5 reps heavy x 3 sets, rest 45 seconds between sets.
Compare to January 9th
B2. Scap Pull-Up Cluster, 3.3.3 x 3 sets, rest 45 seconds between sets.
Scap Retraction
C. Romanian Deadlift @ 30×1, 8 reps, 6 reps, 4 reps, 2 reps, rest 1:30 between sets.
So you do 8 reps, rest 1:30, then do 6 reps, and so on
D. 3 Sets of the following:
45 Second Sprint Airdyne, rest 4 minutes or more between sets, 95% lactate effort.
C. Competition Phase
Front Squat Intense + Clean and Jerk OTMEM + Snatch Press + Posterior Chain + Lactate Mult Airdyne
A. Front Squat, work to a 1 rep max with 4 second pause.
B. Front Squat, 3 reps x 3 sets @ 80% of the above-no pause @ 20×1.
C. Clean and Jerk, 70% x 1.1.1, 75% x 1.1, 80% x 1, 85% x 1, 80% x 1, 75% x 1.1, rest 1-2 minutes between sets.
D. Romanian Deadlift @ 70% of best clean, 8 reps x 4 sets, rest 2 minutes between sets.
+
E. 8 Sets of the following:
20 Second All Out Sprint Airdyne/Assault, rest 3 minutes between sets.
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