Starting in Summer 2014: Vagabond Youth Development!
(Start Date: Monday, July 7th, 2014)
I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
+
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Aerobic Tester(Courtesy of James)
10 Rounds of the following:
Row 250 Meters
9 Burpees
B. Fitness Phase
CrossFit Tester: For the Record Books
5 Rounds for time of the following:
Run 400 Meters
Row 300 Meters
12 Push Press @ 115/75, 95/65
12 Step Down Box Jumps
Rest 2 minutes between sets
C. Competition Phase
AM Session:
Zone 1 + Mobility + Zone 1 Work
Airdyne of the following:
10 Sets of the following:
30 Seconds @ 80%
30 Seconds @ 50%
+
5 Sets of the following:
30 Seconds of Step Down Box Jumps @ 24/20 inches
30 Second of Double Unders
+
Airdyne of the following:
10 Sets of the following:
30 Seconds of 80%
30 Seconds @ 50%
PM Session:
Jerk Intense + Deadlift/Press(Volume-Gymn) + DB Press/Posterior Chain
A. Split Jerk @ 85%, 1.1 x 4 sets, rest 2-3 minutes between sets.
B1. Deadlift Cluster @ 88%, 1.1 x 5 sets, rest 2 minutes.
B2. Strict Handstand Push-Ups, 5-10 reps x 5 sets, rest 2 minutes.
If strict handstand push-ups not a strength, then break into clusters, 3.3.3, rest 10-15 seconds between clusters+ if real problem, then increase range of motion with abmats and perform clusters
C1. DB Bench Press @ 30×1, 8-12 reps x 3 sets, rest 1 minute.
C2. GHD Raises, 8-12 reps x 3 sets @ 30×1, rest 1 minute.
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