"Sunday 10.23.2016 + Schedule for Sunday: 8/9 am TRX + 10 am Powerlifting + Open Gym"
Vagabond Schedule for the Weekend:
A. Sunday, October 23rd, 2016: 8:00 am + 9:00 am TRX Suspension Class-Week 6
B. Sunday, October 23rd, 2016, 2016: Open Gym 9:00 am-11:00 am
C. Sunday, October 23rd, 2016: 10:00 am Vagabond Powerlifting Class. CLICK HERE FOR WORKOUT.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of dynamic work
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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