"Vagabond Holiday Schedule for Week + Vagabond Olympic Lifting"(12.22.2014)

*Vagabond Schedule for Holiday Week*

1. Monday, December 22nd: Regular Schedule + Vagabond Olympic Lifting Class @ 6:35 pm. CLICK HERE FOR WORKOUT.

2. Tuesday, December 23rd: Regular Schedule

3. Wednesday, December 24th: 6 am, 715 am, 9 am, 12 pm Classes + Open Gym 1 pm to 3 pm

4. Thursday, December 25th: GYM CLOSED

5. Friday, December 26th: 9 am, 12 pm, 430 pm, 535 pm, 635 pm

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
3-5 minutes of the following:
run 100 meters
5 push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat/Upper Body Push(Seated) + Squat Conditioning + Aerobic(Core)
A1. Front Squat @ 22×1, 4-6 reps x 3 sets, rest 1 minute between sets.
A2. DB Bench Press @ 30×1, 4-6 reps x 3 sets, rest 1 minute between sets.
Go up in weight from December 8th
B. 3 Sets of the following @ 80% aerobic effort:
10 Burpees
25 Calorie Airdyne
10 Kettlebell Swings
10 Box Jumps
25 Calorie Airdyne
Rest 2 minutes between sets
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + AMRAP High %
A. Pause Power Clean from above knee position, 2 reps x 4 sets, rest 1:30 between sets.
Pause for 1 second at above knee position
B1. Front Squat @ 22×1, 4-6 reps x 3 sets, rest 1 minute between sets.
Pause in 2 seconds in bottom
B2. Weighted Pronated Pull-Ups @ 20×1, 2.2.1 cluster reps x 3 sets, rest 1 minute between sets
People can scale to Negative Pull-Ups, 4-5 reps x 3 sets
C. For Time of the following:
Row 1000 Meters
Wall Balls 35 reps
Burpees 20 reps
Go hard on this, let it out, and go for it
C. Competition Phase
Front Squat Intense + Snatch + Clean and Jerk + Snatch/Clean Assistance + OTMEM Long Duration(Gymnastics/Weight Training/Breathing Components)
AM Session:
A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
+
Rest 12 Minutes
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B. High Bar Back Squat @ 115% of 1 rep max, rack on back, hold for 15 seconds, rack, rest 2 minutes, then go for 5 rep max in High Bar Back Squat, then perform 2 reps x 5 sets @ 88% of 5RM.
Look at weight from last week for 5 rep max, and go by feeling
Keep sets at low volume, and high intense
C. Snatch, 1.1 x 3 sets, rest as needed between sets, work up up to 88%-90% for your last set
D. Clean(+1 rep) + Split Jerk(+2 rep) x 3 sets, rest as needed between sets. 75%-78%
+
PM Session:
5 Sets of the following @ 80%:
15 Airdyne Calories
4 Toes to Bar
15 Airdyne Calories
4 Strict Handstand Push-Ups
100 Meter Run
5 Strict Pull-Ups
Rest 75 seconds between sets
+
Rest 90 seconds, then complete:
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5 Sets of the following @ 80%:
Airdyne 15 Calories
2-3 Muscle-Ups
Airdyne 15 Calories
5 Chest to Bar Pull-Ups
Run 100 Meters
5 Burpees
Rest 75 seconds between sets
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