"Vagabond Schedule for Observation of the Fourth Weekend"(7.3.2015)

*Schedule for the Weekend of the Fourth of July*

1. Friday, July 3rd, 2015: 6 am, 715 am, 900 am, 12 pm, 430 pm, 535 pm, 635 pm

2. Saturday, July 4th, 2015: 9 am Lifestyle/Fitness Phase + 1000 am Competition Phase

3. Sunday, July 5th, 2015: 9 am to 11 am Open Gym

Jillian Circuit

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 face pulls with band
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat/Upper Body Push/Core + Quick Hitter
A1. Front Squat of the following: Compare to May 20th for 1 Rep Max Totals, rest 45 seconds between sets.
5 reps @ 60%
5 reps @ 65%
5 reps @ 70%
A2. DB Standing Press @ 2123, 8-10 reps x 3 sets, rest 45 seconds between sets.
Tempo is the following: 2 Seconds Up, 3 Seconds Hold at top, 2 Seconds Down, 1 Second Hold in Bottom
A3. Plank Holds Accumulation, 120 seconds x 3 sets, rest 45 seconds between sets.
+
B. 3 Sets of the following:
30 Seconds No Push-Up Burpee
Rest 10 Seconds
30 Seconds Kettlebell Swings
Rest 10 Seconds
90 Seconds Airdyne Hard Pace
Rest 1 minute between sets
B. Fitness Phase
Bend Intense/Upper Body Push + Upper Body Push Assistance + Quick Hitter
A1. Deadlift or Trap Bar Deadlift @20×1, 8.6.4, rest 1 minute between sets.
A2. DB Pause Bench Press @ 22×2, 7-9 reps x 3 sets, rest 1 minute between sets.
Compare to 8-10 reps on June 19th, 2015
A3. DB Tricep Extensions @ 31×2, 8 reps x 3 sets, rest 1 minute between sets.
+
B. 3 Sets of the following:
30 Second Airdyne Hard Pace
Rest 15 Seconds
30 Second Wall Ball
Rest 15 Seconds
90 Second Shuttle Run-20 Meter Shuttle Run-As Many As Possible in 90 Seconds
Rest 1 minute between sets
C. Competition Phase
Jerk Intense + Squat Clean OTMEM + Posterior Chain /Upper Body Pull + Heavy CP Battery(Mixed Running w/Muscle-Up-12 Minute or less domain)
A. Split Jerk, heavy single, no max out, 95% of best single, no more than 6 sets.
B. Power Clean, 1 rep x 2 sets @ 75%, 1 rep x 2 sets @ 78%, 1 rep x 2 sets @ 80%, rest as needed between sets.
C1. Heavy Russian Kettlebell Swings, 12 reps x 3 sets, rest 1 minute.
C2. GHD Raises @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
C3. Strict Handstand Push-Ups, Accumulate 15 reps in total x 3 sets, rest 1 minute.
People can scale up to Depth Handstand Push-Ups-Athlete Choice on Depth
+
E. For Time of the following:
Row 750 Meters
20 Strict Pull-Ups
Row 500 Meters
15 Squat Cleans @ 205 lbs/135 lbs
Row 750 Meters
20 Strict Pull-Ups
Row 500 Meters
10 Squat Cleans @ 225 lbs/145 lbs
Row 750 Meters
10 Strict Pull-Ups
Row 500 Meters
5 Squat Cleans @ 235 lbs/155 lbs
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