*Vagabond Schedule for the Weekend of September 5th + September 6th*

1. Saturday, September 5th, 2015: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, September 5th, 2015: 10:00 am Competition Phase Class

3. Sunday, September 6th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, September 6th, 2015: 10:00 am Vagabond Weightlifting Class

5. Monday, September 7th, 2015: 9:00 am Only Class

6. Monday, September 7th, 2015: 10:00 am to 1:00 pm Open Gym

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up
+
3-5 Minutes of the following:
1-Way Shoulder Stretch
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat %/Upper Body Pull/Core + Conditioning
A1. Front Squat @ Speed Squat, 8 reps x 3 sets @ 60%, rest 45 seconds between sets
Focus on Speed out of the Bottom-Weight Should Be Moderate
Compare to July 31st, 2015 for 1RM
A2. Strict Pull-Ups, 6-8 or 8-10 reps x 3 sets, rest 45 seconds between sets.
People can scale down to Ring Rows, 8-10 reps x 3 sets or Dead Hangs @ 20-30 seconds
A3. Weighted Plank Holds, 45 seconds x 3 sets, rest 45 seconds between sets.
+
B. 21-15-9 of the following:
Cal Row
DB Push Press or Barbell Push Press @ 95/65, 75/45, 65/35 lbs
Unbroken Push Press, no dropping the weights is the goal, choose a weight that this can be done at
B. Fitness Phase
High Bar Back Squat/Upper Body Pull + Snatch Moderate + Conditioning
A1. High Bar Back Squat of the following, rest 1 minute between sets.
5 reps @ 65%
4 reps @ 70%
3 reps @ 75%
3 reps @ 80%
A2. DB Powell Raises, 8/each side x 3 sets, rest 1 minute between sets.
B. Romanian Deadlifts @ 31×1, 8 reps @ 40% of best back squat x 3 sets, rest 1 minute between sets.
+
C. 30-20-10 of the following:
Cal Airdyne or Assault Bike @ 23-16-9
Kettlebell Swing
C. Competition Phase
Clean 3 Position + Front Squat + Push Press + Posterior Chain/Core + Strict Gymnastics Work + Rounds For Time-Medium to Heavy Weight w/ Skill Component
A. 2 Position Clean, 78%, 1 rep x 3 sets, 80% x 1 rep x 2 sets, rest as needed between sets.
B. Front Squat, 85% x 4 reps x 5 sets, rest as needed between sets.
C. Push Jerk @ 78% of 1RM, 1.1 x 3 sets, 80% x 1.1 x 2 sets, rest as needed between sets.
D1. Strict Handstand Push-Ups, 6-8 reps + Kipping Handstand Push-Ups, 4-6 reps x 4 sets, rest 1:30-2:00 between sets.
People can do clusters of 3.3 for strict handstand push-ups
D2. Barbell Good Mornings, 35% of best back squat, 6 reps x 3 sets, rest 1:30-2:00 between sets. 4 Second Lower Phase, 1 Second Hold @ Bottom.
+
E. 4 Sets of the following:
12 Snatch Deadlifts @ 135 lbs/95 lbs
9 Overhead Squats @ 135/95 lbs
6 Hang Power Snatches @ 135/95 lbs
Rest 2 Minutes
Go Unbroken on Every Set
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