"Vagabond Schedule for Thanksgiving Holiday Week"(11.25.2014)

*Vagabond Schedule for Thanksgiving Holiday Week*

1. Wednesday, November 26th, 2014: 6 am, 715, 9 am, 12 pm, 430 pm, 535 pm, 635 pm, NO 735 PM YOGA CLASS

2. Thursday, November 27th, 2014: 9 am class only

3. Friday, November 28th, 2014: 9 am, 10 am classes, 11:00 am to 1:30 pm Open Gym

*One of the truck loads for the Easton Food Pantry for Thanksgiving*

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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 coach option
+
3-5 minutes of the following:
run 100 meters
5 push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions(Testing Workout) + Core/Core
10 Minutes of the following:
10 Goblet Squats
8 DB Strict Press
Row 250 Meters
+
Rest 5 Minutes
+
10 Minutes of the following:
Row 250 Meters
30 Jump Rope Singles
14 Walking Lunges(7/each leg)
+
Rest 5 Minutes
+
5 Minutes of the following:
Row Calories 85% Effort
B. Fitness Phase
High Sets Maximum Aerobic Power Sessions
8 Sets of the following @ high aerobic effort:
Walking Lunges 30 reps(15/each leg)
Airdyne 15 Calories/Assault Bike 10 Calories
Barbell Thrusters 7 reps @ 95/65 lbs
Rest 60 seconds between sets
C. Competition Phase
Skill Work Gymnastics Based-Warm-Up + Jerk or Press Intense + Clean Intense + Upper Body Push/Upper Body Pull Row
A. 3 Rounds of the following for Skill Gymnastics Work:
Handstand Push-Up, 4-6 reps or Clusters of 2.2.1.1 @ 25 lbs plate for increase in height for men/women regular strict handstand push-ups
Pistols, 8/each leg alternating
L-Sit Hold on Parallets x 30 second total accumulation
B. Behind the Neck Strict Press(+2 reps) + Front Rack Strict Press(+1 rep) x 5 sets, rest as needed between sets.
C. Power Clean @ 65% Cluster, 1.1.1 on the minute, every minute x 8 minutes.
D. Muscle-Ups, on the minute, every minute x 2-3 reps x 8 minutes.
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