"Vagabond Schedule for the Weekend: Bring a Friend Day, Circuit Training, Powerlifting, and Open Gym"(7.24.2014)

*Vagabond Schedule for the Weekend*

1. Saturday, July 26th: 9:00 am Bring a Friend Day(Lifestyle/Fitness Phase)

2. Saturday, July 26th: 10:00 am Competition Phase Class

3. Sunday, July 27th: 8:00 am Vagabond Circuit Training

4. Sunday, July 27th: 9:00 am to 11:00 am Open Gym

5. Sunday, July 27th: 10:00 am Vagabond Powerlifting Class

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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
+
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lactate Work Mono + Moderate Aerobic Session
6 Sets of the following:
30 Seconds Hard on Airdyne, rest 4 minutes and 30 seconds between sets
+
Rest 6 minutes
+
3 Rounds for time of the following:
90 Second Max Jump Rope Singles, then right into the following:
15 Russian Kettlebell Swings
Run 200-400 Meters(Depending on Conditioning)
B. Fitness Phase
Maximum Aerobic Power Sessions(Start Week 11 of Lifestyle Phase)
10 Minutes of the following:
Run 200 Meters
10 Russian Kettlebell Swings
5 Box Jumps
+
Rest 5 Minutes
+
10 Minutes of the following:
Row 250 Meters
8 Wall Balls
8 Burpees
C. Competition Phase
Jerk Intense + Upper Body Pull/Posterior Chain + Aerobic Efforts: Mixed Modal
A. Push Press @ 70%, 5 reps x 4 sets, on the minute, every minute x 4 minutes.
B1. Pendalay Barbell Bent Over Row @ 30×1, 3-4 reps x 4 sets, rest 1:30 between sets.
B2. Snatch Grip Romanian Deadlifts @ 90% of best snatch, 4 reps x 4 sets, rest 90 seconds between sets.
C. 4 Sets of the following @ high aerobic effort:
500 meter row
3-4 Muscle-Ups
10 Hang Power Snatch @ 115 lbs/75 lbs
10 Kipping Handstand Push-Ups
400 meter run
Rest 4 minutes between sets
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