"Vagabond March Spring Special"(2.20.2015)

*Vagabond Spring Special for March Membership Options*

spring-special

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Banded Hamstring Stretch
+
3 Sets of the following Run By Coach Warm-Up:
20 Second Airdyne
Rest 10 Seconds
20 Seconds Sit-Ups or Plank Holds
Rest 10 Seconds
20 Second No Push-Up Burpee
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat + Upper Body Push/Grip+ Upper Body Pull Conditioning/Airdyne or Row or Jump Rope
A. Front Squat @ 22×1, 4 reps x 4 sets, rest 1:30 between sets.
People with squat restrictions, perform the following: 12-15 Goblet Squats x 3 sets, rest as needed
B1. Push Press, 4-5 reps x 3 sets, rest 1:00 between sets.
B2. DB Tricep Extensions @ 30×1, 8 reps x 3 sets, rest 1:00 between sets.
C. DB Single Arm Row @ 30×1, 8/each arm x 3 sets, rest 1 minute between sets.
D. Tabata Air Squats, 20 seconds on/10 seconds off x 8 sets
B. Fitness Phase
Squat Intense + Upper Body Push(Seated or Standing)/Upper Body Pull Scap + Posterior Chain Barbell + Lactate Training Mono
A. Front Squat @ 20×1, 1 rep x 5 sets @ 90%, rest 2 minutes between sets.
B1. DB Standing Press @ 30×1, 12-15 x 3 sets, rest 1 minute between sets.
B2. Scap Push-Ups, 12-15 reps x 3 sets, rest 1 minute between sets.
C. Airdyne 35 Seconds x 3 sets, rest 3-4 minutes between sets
This is an all out effort
C. Competition Phase
Front Squat Intense + Clean and Jerk OTMEM + Snatch Press + Posterior Chain + Lactate Mult Airdyne
A. Front Squat, 3 reps x 3 sets @ 85% of the above-no pause @ 20×1.
B. Clean and Jerk, 70% x 1.1 x 2 sets, 80% x 1.1 x 2 sets, rest as needed between sets.
C. Bar or Ring Muscle-Ups, 2-3 reps x 5 minutes, on the minute, every minute.
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C. For Time of the following:
30-20-10 of the following @ Hard  Pace:
Cal Row
Lateral Burpees Over Rower
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