"Sunday 1.24.2016 + Schedule for Sunday"

Schedule for the Weekend:

A. Sunday, January 24th, 2016:  8:00 am Vagabond Circuit Training Class Week 3

B. Sunday, January 24th, 2016: 9:00 am to 11:00 am Open Gym

C. Sunday, January 24th, 2016: 10:00 am Vagabond Powerlifting Class

Flash

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of dynamic work
Coach Option
+
3-5 Minutes of the following:
Banded Hamstring Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase and Competition Phase:
A. 
 Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B. 
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C. 
 Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries
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