"Vagabond Schedule for the Weekend"(10.1.2015)

*Vagabond Schedule for the Weekend of October 3rd + October 4th*

1. Saturday, October 3rd, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, October 3rd, 2015: 10:00 am Competition Phase Class

3. Sunday, October 4th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, October 4th, 2015: 8:00 am Vagabond Fall Circuit Session Week 3

5. Sunday, October 4th, 2015: 9:00 am Vagabond Gymnastics Class

AndrewCHA

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Trigger Point/Myofascia Release Foam Roll of:
Lower Back
Glutes
Hamstrings
Calf
+
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of indian push ups
Rest 10 Seconds
30 Seconds of Plank Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Press Vertical + Testing Aerobic
A1. Deadlift or Trap Bar Deadlift, 5 reps x 3 sets, rest 1 minute between sets.
A2. DB Incline Bench Press, 10 reps x 3 sets, rest 1 minute between sets.
A3. Static Chin Hold Over Bar or Ring Row Hold @ Top, 6-10 seconds x 2-3 reps x 3 sets, rest 1 minute between sets.
+
B. 3 Rounds for time of the following:
400 Meter Run or 400 Meter Row
21 Kettlebell Swings
9 Pull-Ups or Jumping Pull-Ups
B. Fitness Phase
Snatch-Olympic Lifting/Upper Body Push/Upper Body Push Assist + Aerobic Ability
A1. Clean Pull @ 95% of 1RM, 5 reps x 3 sets, rest 1 minute between sets.
A2. DB Seated Press(No Bench-Literally Sit on Ground),8-10 reps x 3 sets, rest 1 minute between sets.

A3. Elevated Ring Rows @ 3 seconds up, 2 second pause, 2 second down, 1 second pause bottom, 6-8 reps x 3 sets, rest 1 minute between sets.
+
B. 3 Rounds for time of the following:
400 Meter Run or 400 Meter Row
16 Pull-Ups or 12 Jumping Pull-Ups
8 Hang Power Snatch @ 115/75 lbs, 95/65 lbs, 85/55 lbs
C. Competition Phase
Rest Day/Open Gym
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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