"Vagabond Olympic Lifting Class + Start of the Vagabond Youth Development Class"(1.12.2015)
*Vagabond Youth Development Class Starts on Monday, January 12th for Ages 9-14 Years Old*
Starting this January 12th, 2014: Vagabond Youth Development!Introducing Vagabonds Youth Development Program- the winter enrichment program centered around strength and conditioning offered for our age group between 9-15 years old and taught by Coach Heather of Vagabond’s elite coaches!
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
Tabata: 20 second on/10 second off x 6 sets(This is run by the coach)
Row or Airdyne
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat/Upper Body Push(Seated) + Squat Conditioning + Aerobic(Core)
A1. High Bar Back Squat @ 20×1, 6-8 reps x 3 sets, rest 1 minute between sets.
A2. DB Seated Press @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
Following Weeks Perform Seated Press @ 7-9 reps
B. 21-15-9 of the following movements:
Go Hard and Fast
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Lactate Tester
A. Snatch, start @ 65% of your best Snatch, every 90 seconds complete 1 rep, go up 5% every 90 seconds x 9 minutes-total 6 sets
B. High Bar Back Squat, 1 rep x 5 sets @ 93% of best 1 rep x 3 sets, rest 1:30 between sets
C. Weighted Pronated Pull-Ups @ 20×1, 3-4 x 3 sets, rest 1:30 between sets
People can scale to Negative Pull-Ups, 3-4 reps x 3 sets
D. For Time of the following:
30 Thrusters @ 75/45 lbs
20 Lateral Burpees
We want the thrusters close to unbroken as possible
C. Competition Phase
High Bar Back Squat + Snatch MOD Complex + Jerk Moderate +Long Aerobic Duration
A. High Bar Back Squat, work to a 3 rep max or heavy set of 3, think few attempts.
B. High Bar Back Squat, 2 reps x 3 sets @ 85% of the above 3RM, rest 2 minutes between sets.
C. Power Snatch(+1) + Squat Snatch(+2) x 2 sets @ 65%, x 70% x 3 sets, rest 1:30 between sets,
D. Jerk off Blocks, 70% x 1.1.1 x 2 sets, 75% x 1.1.1 x 2 sets, rest as needed between sets.
E. 15 Minute AMRAP @ 85% of the following:
Row 15 Calories
8 Hang Power Snatch @ 115 lbs/75 lbs
Burpees 15 repetitions
Rest 6 Minutes
15 Minute AMRAP @ 85% of the following:
15 Overhead Squats @ 115/75 lbs
Row 15 Calories
15 Step Down Box Jumps @ 24/20 inches
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