"Vagabond Schedule for Thanksgiving Week"(11.26.2014)

*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

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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
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Push(Standing) + Upper Body Pull/Upper Body Pull Assistance + Rower Version-Aerobic
A1. Deadlift, 5-7 reps x 3 sets, rest 1 minute between sets.
Go up in weight slightly from last week
A2. Scapula Push-Ups @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
B1. Strict Pronated Pull-Ups Cluster, 4.4.4 x 3 sets, rest 1 minute between sets.
Scale to negative pronated pull ups, 4-5 reps x 3 sets, rest as needed
B2. DB Curls @ 30×1, 8-10 reps x 3 sets, rest 45 seconds between sets.
C. Airdyne 5 Minute Max Calories
B. Fitness Phase
Bend/Upper Body Pull(Row Variation) + Upper Body Pull Assistance/Forearms + AMRAP High %
A. Deadlift @ 30×1, 4-6 reps x 3 sets, rest 1 minute between sets.
Go up in weight from November 12th slightly
B1. DB Powell Raises @ 20×1, 6 reps/each side x 3 sets, rest 60 seconds between sets
B2. Ring Rows @ 22×1, 8-10 reps x 3 sets, rest 60 seconds between set.
You can scale up to Elevated Ring Rows
C1. 15 Russian Kettlebell Swings x 3 sets, rest 30 seconds between sets.
C2. 18 Wall Balls Unbroken x 3 sets, rest 30 seconds between sets.
C. Competition Phase
Bend Intense + Oly Pulls + Front Squat Mod + High Aerobic Efforts
AM Session
A. Snatch Pull(+1 rep) + Snatch above Knee(+2 reps) x 4 sets @ 65%-70%
B. Snatch Balance, on the minute, every minute x 8 minutes x 1 rep, moderate weight
C. Front Squat, 60% @ 22×1, 4 reps x 4 sets, rest as needed between sets.
+
PM Session
30 Minutes on the Airdyne
Every 3 Minutes get off and complete the following:
5 Chest to Bar Pull-Ups
5 Overhead Squats @ 115/75 lbs
5 Tall Box Jumps @ 30 inches/24 inches
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