"Vagabond Circuit Training Class: Starts May 10th"(4.28.2015)

*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 Strict Press + Push Press
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3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. 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 April 14th
A2. DB Tricep Kick-Backs, 8/each side x 3 sets, rest 1 minute between sets.
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B. Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 35 Second Row
Minute 2: 100-200 Meter Run
Minute 3: 35 Second Airdyne/Assault
Minute 4: 25 Second Burpee
B. Fitness Phase
Maximum Aerobic Power Sessions
A1. High Bar Back Squat Heavy Single, 1 rep x 4 sets, rest 1-2 minutes between sets.
A2. Bar Dips, 8-10 reps @ 30×1 x 4 sets, rest 1-2 minutes between sets.
People can scale to Push-Ups or Banded Bar Dips
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B. Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 35 Second Airdyne/Assault
Minute 2: 100-200 Meter Run
Minute 3: 35 Second Row
Minute 4: 25 Second Burpee
C. Competition Phase
I. Regionals Training 2015
Squat Intense + Snatch Intense + Clean and Jerk Intense + Aerobic/CP Battery
A. Gymnastics Prep Warm-Up:
3 Sets of the following:
3 Toes to Bar + 2 Bar Muscle-Up Complex
25 Double Unders
7 Pistols/each side
25 Double Unders
20 Feet Handstand Walk
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B. High Bar Back Squat @ 93%, 1 rep x 5 sets, rest 2-3 minutes between sets.
Focus on keeping weight for all sets and driving out of bottom
C. 1 Rep Hang Power Clean + 2 Push Jerks x 3 sets, rest 2-3 minutes between sets.
Work to heavy complex on these movements
D. Every Minute on the Minute x 15 Minutes of the following:
Minute 1: 1 Snatch @ 60%
Minute 2: 1 Snatch @ 65%
Minute 3: 1 Snatch @ 75%
Minute 4: 1 Snatch @ 80%
Minute 5: 1 Snatch @ 85%
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Every Minute on the Minute x 15 Minutes of the following:
Odd Minute: 12 Wall Balls
Even Minute: 3-4 Muscle-Ups
II. Opens Training 2016
Jerk Intense + Deadlift/Strict Handstand Push-Up + Single Leg/Posterior Chain + MAP Zone 1
A. Split Jerk Clusters, 1.1.1 x 3 sets, rest 2-3 minutes between sets.
B1. Clean Pull @ 85% of best clean, 5 reps x 5 sets, rest 1 minute between sets.
B2. Strict Handstand Push-Up Clusters, 4.4.2 x 5 sets, rest 1 minute between sets.
If Handstand Push-Ups are too much, then perform Pike Handstand Push-Ups on Box, 8-10 reps x 5 sets
C1. Barbell Walking Lunges @ 30×1, 6/each leg x 3 sets, rest 1 minute between sets.
C2. Heavy Russian Kettlebell Swings, 12-15 reps x 3 sets, rest 1 minute between sets.
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D. 30 Minutes on the Rower or Airdyne:
Every 3 Minutes, get off and complete the following:
5 Chest to Bar Pull-Ups or 2 Muscle-Ups
5 Hang Power Snatches @ 95/65 lbs
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