"Vagabond Regular 7:35 pm Class on Wednesday + Spring Special Coming to an End"(3.25.2015)

*Vagabond Regular 735 pm Class on Wednesday, March 25th*

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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 Review of Push Press + Push Jerk for all Phases in Group
+
3-5 Minutes of the following:
Airdyne 20 Seconds
Goblet Squats x 5 reps
Push-Ups or Banded Push-Ups x 5 reps
II. Cool Down After Workout:
ankle mobility stretch x 60 seconds each side
foam roll ankle x 90 seconds each side
III. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + Upper Body Pull/Upper Body Pull Assistance + DB Bench Press Intense + Single Leg/Core
A1. Strict Supinated Pull-Up Clusters, 3.3.3.3 x 3 sets, rest 75 seconds between sets.
Scale to Negative Supinated Pull-Up Clusters, 2.2.2 x 3 sets or Seated Row, 12-15 reps x 3 sets
A2. DB Seated Press, 8-10 reps x 3 sets, rest 75 seconds between sets.
A3. DB Tricep Extensions @ 30×1, 8-10 rep x 3 sets, rest 75 seconds between sets.
B. 5 Rounds for time of the following:
10 Burpees
10 Box Jumps Step Down
B. Fitness Phase
Upper Body Press Vertical + Single Leg/Upper Body Row + Aerobic High %
A. Deadlift, build to heavy set of 3, no more than 5 heavy sets or 15 minute time limit.
B1. DB Split Squats @ 30×1, 8-10/each leg x 3 sets, rest 1:30 between sets.
B2. Back Extensions @ 30×1, 10-12 reps x 3 sets, rest 1:30 between sets.
C. 5 Rounds for time of the following:
10 Burpees
10 Cal Row
C. Competition Phase
Zone 1 Work or Maximum Aerobic Light Duration + Intensity Low
A. Handstand Walking, Accumulate 100 Feet in Total.
+
B. 2 Sets of the following @ moderate effort:
Airdyne 6 Minutes @ 80%
Rest 2 Minutes
Airdyne 4 Minutes @ 85%
Rest 2 Minutes
3-5 Bar Muscle-Ups
Rest 15 Seconds
50 Double Unders
Rest 2 Minutes
Airdyne 2 Minutes @ 90%
Rest 2 Minutes
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