"Vagabond Circuit Training Spring Session: May 10th"(4.7.2015)

*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
+
3-5 minutes of Review of Review of KB Deadlifts + KB Swings
+
3-5 Minutes of the following:
Airdyne 20 Seconds
Goblet Squats x 5 reps
Push-Ups or Banded Push-Ups x 5 reps
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
Group Class Warm-Up: Kettlebell Deadlift + Kettlebell Swings
A1. Close Grip Bench Press, 5 reps x 3 sets, rest 1 minute between sets.
A2. Plank Holds Accumulate x 45-60 seconds x 3 sets, rest 1 minute between sets.
+
B. 3 Rounds of the following:
50 Jump Rope Singles or 25 Double Unders
20 Walking Lunges(10/each side)
50 Jump Rope Singles or 25 Double Unders
20 Sit-Ups
B. Fitness Phase
Maximum Aerobic Power Sessions
5 Rounds for time of the following:
15 Hang Power Cleans @ 115 lbs/75 lbs, 95/65 lbs
10 Lateral Burpees
5 Deadlifts @ 115 lbs/75 lbs, 95/65 lns
This is a tester, so get at it
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
A1. Handstand-Walking x 20 feet into 5 Kipping Handstand Push-Ups
A2. Bar Muscle-Ups, 3-5 reps
A3. 1 Legless Rope Climb + 1 Rope Climb w/Legs
B. High Bar Back Squat @ 85%, 5 sets of 2 reps, rest 2-3 minutes between sets.
Focus on keeping weight for all sets and driving out of bottom
C. Snatch Deadlift(+1 rep) + Squat Snatch(+1 rep) + Power Snatch(+1 rep), on the minute, every minute x 10 minutes @ no greater than 75% of 1 Rep Max of Snatch.
D. Clean and Jerk Cluster @ 88%, 1.1 x 5 sets, rest 1-2 minutes between sets.
Think Fast Transition from Clean to Jerk
+
E. For Time of the following:
5-4-3-2-1 of the following
Burpee Muscle Ups
Squat Snatch of the following:
5 reps @ 135/95 lbs-4 reps @ 155 lbs/105 lbs- 3 reps @ 165 lbs/110 lbs- 2 reps @ 175 lbs/115 lbs- 1 rep @ 185 lbs-125 lbs
II. Opens 2016 Training
Jerk Intense + Deadlift/Strict Handstand Push-Up + Single Leg/Posterior Chain + MAP Zone 1
A. Push Jerk(+1 rep) + Split Jerk(+1 rep) Clusters x 4-5 sets, rest 1-2 minutes between sets.
B1. Clean Deadlift, 5 reps x 5 sets, rest 1:30 between sets.
B2. Strict Handstand Push-Up Clusters, 4.4.4 x 5 sets, rest 1:30 between sets.
C. Clean Pull @ 90% of best clean, 3 reps x 3 sets, rest 1-2 minutes between sets.
+
D. 20 Sets of the following:
30 Seconds Airdyne @ Moderate Effort
+
Rest 30 Seconds
+
30 Seconds of Row
+
Rest 30 Seconds
Post Comments to Group Page.