"Vagabond Olympic Lifting Class + Vagabond Youth Development Class"(3.9.2015)

*Vagabond Olympic Lifting Class on Monday, March 9th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

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*Vagabond Youth Development Class on Monday, March 9th @ 3:30 pm. 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:
Airdyne 20 Seconds
Face Pulls x 10 reps
Burpees x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat/Upper Body Push(Seated) + Squat Conditioning + Aerobic(Core)
A1. High Bar Back Squat, 1 rep x 4 sets, rest 1 minute between sets.
Work to a heavy single for each rep
A2. DB Standing Press @ 30×1, 8-10 reps x 4 sets, rest 1 minute between sets.
Compare to January 26th, 2015
B. 5 Sets of the following for time:
15 Kettlebell Swings
15 Burpee Plate Jumps
Rest 45 seconds between rounds
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Lactate Tester
A. Snatch from above knee pause, 1.1 x 3 sets, rest 1-2 minutes between sets.
B1. High Bar Back Squat, 1 reps x 3 sets @ 93%, rest 1:30 between sets.
Use Percentage Based off your 1 rep max
B2. DB Bent Over Row @ 30×1, 8-12 reps/each arm x 3 sets, rest 1:30 between sets.
C. AMRAP 8 Minutes of the following @ High Effort:
5 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
10 Lateral Burpees
C. Competition Phase
Re-Do of 15.2 Workout or Snatch Intense + Clean Intense + Intense Aerobic
A. Snatch @ 80-85% x 1 rep x 5-6 sets, rest as needed between sets.
B. Power or Squat Clean @ 65%-70%, 1.1.1 x 3-4 sets, rest as needed between sets.
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C. For Time of the following:
Row 500 Meters
15 Lateral Burpees Over Rower
5 Power Cleans @ 185/125 lbs
15 Lateral Burpees Over Rower
5 Power Cleans @ 185/125 lbs
Row 500 Meters
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