Vagabond Open Gym Format for Monday: 9 am to 730 pm

*Class Schedule for Vagabond Today*

Open Gym: 9 am to 730 pm

 

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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:
30 Seconds Airdyne/Row
Rest 10 Seconds
30 Seconds of Kettlebell Swings
Rest 10 Seconds
30 Seconds of Plank Holds
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, 6-8 reps x 3 sets, rest 1 minute between sets.
Compare to January 12th
A2. DB Standing Press @ 30×1, 6-8 reps x 3 sets, rest 1 minute between sets.
Compare to January 26th
B. 25-20-15-10-5 of the following:
DB Box Step Ups @ moderate weight
Airdyne Calories
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Lactate Tester
A. Snatch from above knee x 1.1 x 4 sets, rest as needed between sets.
B1. High Bar Back Squat, 3 reps x 3 sets @ 81%, rest 1 minute between sets
B2. Kipping Pull-Ups, 8-15 reps x 3 sets, rest 1 minute between sets.
If you cannot perform Kipping Pull-Ups, then Perform Strict Pull-Ups and/or Negative Pull-Ups Clusters, 2.2.2
C. 4 Sets of the following @ 90% lactate effort:
3 Tough Hang Cleans-Squat Version
12 Lateral Burpees—These should be as fast as possible
Rest 4-5 Minutes between sets
C. Competition Phase
High Bar Back Squat + Snatch MOD Complex + Jerk Moderate +Long Aerobic Duration
A. Snatch, 70% x 1.1 x 1 set, 75% x 1.1 x 1 set, 80% x 1.1 x 1 set, 85% 1 x 1 x 1 set, rest as needed between sets.
B. Squat Clean, on the minute, every minute x 10 minutes x 1 rep—Following Weights:
60%, 65%, 70%, 75%, 80%, 80%, 85%, 85%, 90%, 90%
C. High Bar Back Squat, 75% x 5 reps x 3 sets, rest as needed between sets.
+
D. 25 Minutes of the following @ 85% effort:
Row 500 Meters
10 Hang Power Snatches @ 115 lbs/75 lbs
10 Lateral Burpees
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