"Vagabond Schedule for the Weekend + September 11th Remembrance Workout"(9.11.2015)

*Vagabond Schedule for the Weekend of September 12th + September 13th*

1. Saturday, September 12th, 2015: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, September 12th, 2015: 10:00 am Competition Phase Class

3. Sunday, September 13th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, September 13th, 2015: 9:00 am Vagabond Gymnastics Class

Martin

 
I. Dynamic and Mobility Prep Warm-Up:

Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up
+
3-5 Minutes of the following:
1-Way Shoulder Stretch
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat %/Upper Body Pull/Core + Conditioning
A1. Front Squat @ 60% @ 1 second pause in bottom for each rep, 3 reps x 3 sets, rest 45 seconds between sets
Focus on Speed out of the Bottom-Weight Should Be Moderate
Compare to July 31st, 2015 for 1RM
A2. DB Row, 6 heavy reps/each arm x 3 sets, rest 45 seconds between sets.
+
B. September 11th Vagabond Memorial Workout: First Annual
For Time of the following:
Row 2001 Meters
Then Complete the following:
11 Repetitions of each movement-1 Round of:
Box Jumps
Thrusters DB or Barbell @ 95/65, 75/45 lbs
Kettlebell Swings @ 70/44 lbs, 53/35 lbs, 44/26 lbs
Burpees
Front Squats or DB Front Squats
Deadlifts @ 95/65, 75/45 lbs
Shoulder to Overhead DB or Barbell
Back Squats
Lateral Burpees
The 2001 Meters is for the Year of the 9/11 Attacks on the Towers, and the 11 repetitions refers to the day, and the 9 movements refers to the month, which comes to be 9/11
B. Fitness Phase
High Bar Back Squat/Upper Body Pull + Snatch Moderate + Conditioning
A1. High Bar Back Squat of the following, rest 1 minute between sets.
4 reps @ 70%
3 reps @ 75%
3 reps @ 80%
2 reps @ 85%
A2. Strict Weighted Pronated Pull-Ups Cluster, 2.1.2.1 x 3 sets, rest 1 minute between sets.
People can scale to Negative Weighted or Regular Negative Pull-Ups, 4-5 reps x 3 sets
+
B. September 11th Vagabond Memorial Workout: First Annual
For Time of the following:
Row 2001 Meters
Then Complete the following:
11 Repetitions of each movement-1 Round of:
Box Jumps
Thrusters DB or Barbell @ 95/65, 75/45 lbs
Kettlebell Swings @ 70/44 lbs, 53/35 lbs, 44/26 lbs
Burpees
Front Squats @ Same Weight
Deadlifts @ 95/65, 75/45 lbs
Shoulder to Overhead @ Same Weight
Back Squats
Lateral Burpees
The 2001 Meters is for the Year of the 9/11 Attacks on the Towers, and the 11 repetitions refers to the day, and the 9 movements refers to the month, which comes to be 9/11
C. Competition Phase
Clean 3 Position + Front Squat + Push Press + Posterior Chain/Core + Strict Gymnastics Work + Rounds For Time-Medium to Heavy Weight w/ Skill Component
A. Squat Clean, 70% x 1.1 x 2 sets, 75% x 1.1 x 2 sets, 80% x 1.1, rest as needed between sets.
B. Front Squat, 70% x 3 reps x 2 sets, 75% x 3 reps x 3 sets, rest as needed between sets.
C. Snatch Deadlift, 95% x 3 reps x 3 sets, rest as needed between sets.
D1. Strict Chest to Bar Pull-Ups(1 rep) + Strict Pull-Ups(3 reps) + Toes to Bar(5 reps) x 4 sets, rest 1-2 minute between sets.
D2. Romanian Deadlifts, 55% of best clean, 4-6 reps x 4 sets, rest 1 minute between sets.
+
E. 5 Rounds for time of the following:
200 Meter Run w/Med Ball @ 20/14 lbs
12 Burpees
9 Chest to Bar Pull-Ups
6 Kettlebell Swings @ 70/53 lbs
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