"Vagabond Schedule for the Weekend"(10.15.2015)

*Vagabond Schedule for the Weekend of October 17th + October 18th*

1. Saturday, October 17th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, October 17th, 2015: 10:00 am Competition Phase Class

3. Sunday, October 18th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, October 18th, 2015: 9:00 am Vagabond Gymnastics Class

5. Sunday, October 18th, 2015: 8:00 am Vagabond Circuit Class Week 4

Leianne B.

Leianne Best

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Option Warm-Up
+
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 Kettlebell Swings-Russian
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Press Vertical + Testing Aerobic
A. Speed Deadlift or Trap Bar Deadlift, 3 reps x 8 sets, rest 30 seconds between sets.
Use 55% of your best 1RM or 3RM Deadlift
B1. DB Seated Press on Ground, 10-12 reps Moderate x 3 sets, rest 1 minute between sets.
B2. Ring Rows, 8-10 reps @ 31×1 x 3 sets, rest 1 minute between sets.
You may scale this up by doing elevated ring rows or weighted ring rows @ 4-5 reps
+
C. AMRAP 12 Minutes of the following:
200 Meter Run
10 Kettlbell Swings
20 Second Plank Holds
B. Fitness Phase
Snatch-Olympic Lifting/Upper Body Push/Upper Body Push Assist + Aerobic Ability
A1. Snatch Pull @ 95% of 1RM, 5 reps x 3 sets, rest 1 minute between sets.
A2. DB Floor Press, 10-12 reps moderate weight x 3 sets, rest 1 minute between sets.
A3. DB Powell Raises @ 30×1, 8/each arm x 3 sets, rest 1 minute.
+
B. AMRAP 15 Minutes of the following:
10 Kettlebell Swings
15 Wall Balls or Ball Slams-Athlete Choice
200 Meter Run
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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