"Vagabond Circuit Training Class: May 10th Start Date"(4.14.2015)

*Vagabond Circuit Training Summer Session Starts on Sunday, May 10th @ 8:00 am. Sign up Today with Corrin or Kevin.*

spring-interval-workout-2

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Review of Deadlift
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3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. Cool Down After Workout:
ankle mobility stretch x 60 seconds each side
foam roll ankle x 90 seconds each side
III. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
A1. Close Grip Bench Press, 3 reps x 3 sets, rest 1 minute between sets.
Compare to 5 reps from April 6th
A2. Side Bridges, 20 seconds/each sicde x 3 sets, rest 1 minute between sets.
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B. For Time of the following:
10-9-8-7-6-5-4-3-2-1 of the following
Wall Ball or Goble Squat
Burpee
After every round completed, row 150 meters, so when you finish 10 goblet squats and 10 burpees, you row 150 meters, then after you finish 9 and 9, you row 150 meters, and so on until your done with 1 rep.
B. Fitness Phase
Maximum Aerobic Power Sessions
A1. Back Squat Cluster, 1.1.1 x 3 sets, rest 1-2 minutes between sets.
A2. DB Bent Over Row @ 30×1, 6-8/each arm x 3 sets, rest 1-2 minutes between sets.
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B. For Time of the following:
10-9-8-7-6-5-4-3-2-1 of the following:
Wall Balls
Hang Power Cleans @ 115/75 lbs, 95/65 lbs
Burpees
C. Competition Phase
I. Regionals Training 2015
Squat Intense + Snatch Intense + Clean and Jerk Intense + Aerobic/CP Battery
A. Gymnastics Prep Warm-Up:
5 Rounds for quality of the following:
5 Strict Ring Dips
5 Toes to Bar
20 Feet Handstand-Walk
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B. High Bar Back Squat @ 88%, 5 sets of 1 rep, rest 2-3 minutes between sets.
Focus on keeping weight for all sets and driving out of bottom
C. Hang Snatch(2 reps) + Overhead Squats(+2 reps) x 4 sets, rest 1-2 minutes between sets.
D. Clean @ 80%, 1 rep every 30 seconds x 8 minutes.
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E. 4 Rounds for time of the following:
Row 300 Meters
7 Power Cleans @ 155/105 lbs
7 Overhead Squats @ 155/105 lbs
2 Rope Climbs-No Jumping
II. Opens Training 2016
Jerk Intense + Deadlift/Strict Handstand Push-Up + Single Leg/Posterior Chain + MAP Zone 1
A. Push Press, 5 reps x 3 sets, rest 2-3 minutes between sets.
B1. Clean Pull @ 90-95% of 1RM, 5 reps x 5 sets, rest 1:30 between sets.
B2. DB Seated Press, 8-10 reps x 5 sets, rest 1:30 between sets.
C. Front Rack Walking Lunges @ 11×1, 8/each leg x 3 sets, rest 1-2 minutes between sets.
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D. Row 500 Meters, rest 3 minutes, Row 500 Meters, rest 3 minutes, Row 500 Meters, rest 3 minutes, Row 500 Meters, rest 3 minutes, Row 500 Meters, rest 3 minutes, Row 500 Meters
Keep all 500 meter rows @ moderate pace to high pace, depending on how your feeling for the day
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