"Vagabond Olympic Lifting + Regular Class Schedule for Monday"(2.16.2015)

*Vagabond Schedule for Monday, February 16th Presidents Day*

6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm Olympic Lifting, 735 pm

*No Youth Development Class @ 3:30 pm*

*CLICK HERE FOR OLYMPIC LIFTING CLASS WORKOUT*

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
Coach Run Warm-Up:
3 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Walk-Outs
Rest 10 Seconds
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, 5-7 reps x 3 sets, rest 1 minute between sets.
Compare to January 19th for rep scheme
A2. DB Seated Press @ 30×1, 5-7 reps x 3 sets, rest 1 minute between sets.
Compare to February 2nd
B. 21-18-15-12-9-6-3 of the following:
Calorie Row
Box Jumps or Step Ups
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Lactate Tester
A. Push Press(+1 rep) + Push Jerk(+1 rep) x 3 sets, rest 1-2 minutes between sets.
B1. High Bar Back Squat, 3 reps x 3 sets @ 84%, rest 1 minute between sets
B2. Weighted Pronated Pull-Ups, 3-4 rep x 3 sets, rest 1 minute between sets.
Perform Strict Pull-Ups 6-8 reps and/or Negative Pull-Ups Clusters, 2.2.2
C. 3 Sets of the following @ 95%:
6-8 Thrusters fast @ 115/75 lbs, 95/65 lbs
20 Second Airdyne Sprint
Rest 4-5 minutes between sets
C. Competition Phase
High Bar Back Squat + Snatch MOD Complex + Jerk Moderate +Long Aerobic Duration
A. Snatch, 85% x 1.1 x 3 sets, 90% x 1 rep x 3 sets, rest as needed between sets.
B. Squat Clean, touch n go, 2 reps x 8 minutes, on the minute, every minute @ 80%
C. High Bar Back Squat, 80% x 3 reps x 3 sets, rest as needed between sets.
+
D. 4 Sets of the following @ Opens Pace of:
20 Calorie Airdyne or 15 Calorie Assault
20 Burpees
20 Box Jumps Step Down or Repetitive @ 24/20 inches
Rest 1:1 Interval
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