*Vagabond Schedule for the Weekend of May 30th + May 31st*
1. Saturday, May 30th, 2015: 9:00 am Lifestyle/Fitness Phase Class
2. Saturday, May 30th, 2015: 10:00 am Competition Phase Class
3. Sunday, May 31st, 2015: 8:00 am Vagabond Circuit Training Week 2
4. Sunday, May 31st, 2015: 9:00 am to 11:00 am Open Gym
5. Sunday, May 31st, 2015: 10:00 am Vagabond Powerlifting Class
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Run Option
+
3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat/Upper Body Push + Upper Body Push Asst. + Quick Hitter
A1. Front Squat of the following: Compare to May 20th for 1 Rep Max Totals, rest 1 minute between sets.
5 reps @ 60%
5 reps @ 65%
5 reps @ 70%
A2. DB Standing Press @ 22×1, 8-10 reps x 3 sets, rest 1 minute between sets.
A3. DB Tricep Extensions @ 20×1, 8-10 reps x 3 sets, rest 60 seconds between sets.
B. For Time of the following:
Run 400 Meters or 25 Cal Airdyne
20 Burpees
Run 400 Meters or 25 Cal Airdyne
20 Burpees
Run 400 Meters or 25 Cal Airdyne
B. Fitness Phase
Single Leg/Upper Body Push + Upper Body Push Assistance + Quick Hitter
A1. DB Split Squats @ 20×1, 8 reps/each leg x 3 sets, rest 1 minute between sets.
A2. DB Seated Press @ 22×2, 8-10 reps x 3 sets, rest 1 minute between sets.
A3. DB External Rotations @ 30×1, 8/each arm x 3 sets, rest 1 minute between sets.
B. For Time of the following:
21-15-9 of:
Cal Row
Kettlebell Swings @ 53/35 lbs
C. Competition Phase
High Bar Back Squat Intense + Front Squat Intense + Press or Oly Pulls + 3 Pos Snatch or Clean + CF Tester
A. High Bar Back Squat, 5 reps @ 65%, 5 reps @ 65%, 5 reps @ 70%, 5 reps @ 70%, 5 reps @ 70%, rest 2-3 minutes between sets.
B. Front Squat, 5 reps @ 70%, 5 reps @ 70%, 5 reps @ 70%, 5 reps @ 70%, rest 2-3 minutes between sets.
C. Clean and Jerk Cluster, 80% x 1.1 x 2 sets, 85% x 1.1 x 2 sets, 90% x 1 x 1 set, 95% x 1 x 1 set, rest as needed between sets.
+
D. 4 Sets of the following @ 85%:
Run 400 Meters
2 Minute Airdyne
100 Double Unders
Rest 2 minutes between sets
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