*Vagabond Schedule for Thanksgiving Holiday Week*

1. Wednesday, November 25th, 2015: 6 am, 715 am, 9 am, 12 pm, 430 pm

2. Thursday, November 26th, 2015: Thanksgiving Day 9:00 am Class Only

3. Friday, November 27th, 2015: Open Gym 8:00 am to 2:00 pm

4. Regular Weekend Schedule

+

Vagabond Olympic Lifting Class on Monday, November 23rd, 2015 @ 6:35 pm. CLICK HERE FOR WORKOUT.

2015 Vagabond Annual Food Drive-Thank You to all who participated and worked out that day

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Hollow Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat 1RM + Upper Body Push/Upper Body Push Assistance+ Aerobic Conditioning Interval Sets
A1. Front Squat, 2 reps x 3 sets @ 85%, rest 1 minute.
Get 1RM results from July 31st or October 30th
A2. Push-Ups AMRAP 25 Seconds x 3 sets or Box Push-Ups, 8-10 reps x 4 sets, rest 1 minute between sets.
A3. Hollow Holds, 30 Seconds x 3 sets, rest 1 minute between sets.
B. 3 Sets of the following:
Run 200 Meters
15 Kettlebell Swings
50 Meter Farmer’s Walk(25 Meters Up and Back)
15 Kettlebell Swings
Run 200 Meters
Rest 2 Minutes Between Sets
B. Fitness Phase
Power Clean % + Upper Body Press/Upper Body Pull + Conditioning Aerobic Interval
A. Power Clean Cluster, 1.1 x 3 sets @ 70%, rest 1-2 minutes between sets.
B1. DB Tall Kneeling Press, 8-10 reps x 3 sets, rest 45 seconds between sets.
People who have tough time with overhead mobility and strength, you can do banded tall kneeling presses.

B2. Kipping Pull-Ups Clusters, 8.8.4 x 3 sets, rest 45 seconds between set.
People can scale to Jumping Pull-Up Clusters, 8.8.4 x 3 sets, rest 45 seconds between sets
C. 3 Sets of the following:
Run 200 Meters or Airdyne 18/15 Calories or Assaault 12/10 Calories
15 Shoulder to Overhead @ 115/75 lbs, 95/65 lbs, 85/55 lbs
Run 100 Meters
15 Box Jumps
Run 200 Meters or Airdyne 18/15 Calories or Assault 12/10 Calories
Rest 2 Minutes between sets
C. Competition Phase
3 Pos Snatch + Jerk Complex + Back Squat + Core + Conditioning Aerobic Two Sets(One set with Gymnastics Enduro)
A. Power Snatch, 75%, 2 reps x 10 sets, rest 45 seconds between sets.
B. Push Jerk, 2 reps touch n go @ 75% x 10 sets, rest 1 minute between sets.
C. Snatch Pull, 95% of best snatch, 3 reps x 3 sets, rest 1 minute between sets.
D. High Bar Back Squat, 90% x 1 rep x 5 sets, rest 1-2 minutes between sets.
+
E. 15 Rounds for time of the following:
10 Wall Balls
5 Burpees
1 Power Snatch @ 155 lbs/105 lbs
Post Comments to Group Page.