"Vagabond Olympic Lifting Class + Vagabond Testing Week for Lifestyle.Fitness Phase"(1.5.2015)

*Vagabond Testing Week for Lifestyle Phase/Fitness Phase*

This will be a testing week for Lifestyle Phase and Fitness Phase. Please make sure you do your best to come into Vagabond and re-test workouts that we did ten weeks ago during this Template of Training. If you missed that week of training, then this is your time to get some numbers down in your records. Progressing can only happen if we are tracking, and analyzing this data there after to give you guys the best program we can put out to each and everyone of you within Vagabond. We will be testing on Monday, Tuesday, and Wednesday of this week.

*Vagabond Olympic Lifting Class on Monday, January 5th. CLICK HERE FOR WORKOUT.*

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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3-5 minutes of the following:
row 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. High Bar Back Squat @ 20×1, 7-9 reps x 3 sets, rest 1 minute between sets.
A2. DB Standing Press @ 30×1, 7-9 reps x 3 sets, rest 1 minute between sets.
Compare to Monday, December 29th, and go up in weight
B. 4 Sets of the following @ 90% aerobic effort:
Row 350 Meters
30 Second Plank Hold
12 Box Jumps
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + AMRAP High %
A. Squat Clean, work to heavy single or 1 rep max, 12 minute time limit.
Compare to Monday, November 10th, 2014
B1. High Bar Back Squat, 1 rep x 5 sets @ 92% of best 1 rep x 3 sets, rest 1:30 between sets
B2. Weighted Mix Grip Pull-Ups @ 20×1, 2.2.1 cluster reps x 3 sets, rest 1:30 between sets
People can scale to Negative Pull-Ups, 4-5 reps x 3 sets
C. AMRAP 8 Minutes of the following:
15 Airdyne Calories
10 Kettlebell Swings
5 Box Jumps @ 24/20 inches
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.
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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.
Look at weight from last week for 5 rep max, and go by feeling
Keep sets at low volume, and high intense
C. Snatch, 80% x 1 rep @ ground, 55% x 3 from below knee, 80% x 1 from ground, 60% x 2 reps from below knee, 85% x 1 rep from ground, 65% x 1 from below knee, 90% x 1 from ground, rest 1:30 between sets.
D. Clean and Jerk, complete one rep every 45 seconds x 6 reps @ 80%-82%-Total Time 4 Minutes and 30 Seconds
PM Session:
10 Minute AMRAP @ 80%:
10 Burpees
30 Double Unders
20 Walking Lunges
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Rest 3 Minutes
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10 Minute AMRAP @ 80%:
Run 200 Meters
5 Front Squat @ 155/105 lbs
10 Toes to Bar
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Rest 3 Minutes
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10 Minute AMRAP @ 80%:
Run 200 Meters
10 Box Jumps
7 Clapping Push-Ups
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