"Vagabond Powerlifting @ 10:00 am, Open Gym 9:00 am to 11:00 am, and Youth Development @ 11:15 am"(12.14.2014)
*Vagabond Schedule for Weekend*
1. Sunday, December 13th, 2014: 9:00 am to 11:00 am Open Gym
2. Sunday, December 13th, 2014: 10:00 am Vagabond Powerlifting Class. CLICK HERE FOR WORKOUT.
3. Sunday, December 13th, 2014: 11:15 am Vagabond Youth Development Class Week 8 of Training. CLICK HERE FOR WORKOUT.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of dynamic work
3-5 Minutes of the following:
Banded Hamstring Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
CrossFit Tester/Aerobic Session
5 Sets of the following:
250 Meter Row
20 Box Jumps
B. Competition Phase:
A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries
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