"Vagabond Schedule for the Weekend"(10.29.2015)
*Vagabond Schedule for the Weekend of October 31st + November 1st*
1. Saturday, October 31st, 2015: 9:00 am Lifestyle/Fitness Phase Class
2. Saturday, October 31st, 2015: 10:00 am Competition Phase Class
3. Saturday, October 31st, 2015: 12:00 pm Vagabond Trunk or Treat
4. Sunday, November 1st, 2015: 9:00 am to 11:00 am Open Gym
5. Sunday, November 1st, 2015: 9:00 am Vagabond Gymnastics Class
6. Sunday, November 1st, 2015: 8:00 am Vagabond Circuit Class Week 6
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3-4 minutes of the following:
Row or Airdyne 20 Seconds
5 Goblet Squats
5 Plank Walk-Outs
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Press Vertical + Testing Aerobic
A1. Deadlift or Trap Bar Deadlift, 5 reps @ 65% x 5 sets, rest 1 minute
Compare to last week from 1 rep max
A2. DB Seated Press on Ground, 10-12 reps x 5 sets @ 2 second tempo down, 1 second hold @ top, rest 1 minute between sets.
B. 5 Rounds of the following:
12 DB Push Press or Barbell Push Press @ 95/65
50 Single Unders or 25 Double Unders or Attempts
100 Meter Run or 12 Calorie Airdyne/10 Calorie Airdyne
*Rest 30-45 seconds between sets*
B. Fitness Phase
Snatch-Olympic Lifting/Upper Body Push/Upper Body Push Assist + Aerobic Ability
A1. Clean Deadlift(1 rep) + Hang Clean Pull(3 reps) x 4 sets, rest 45 seconds between sets.
A2. Weighted Back Extensions /w Dumbbell Under Chin @ 3 second hold @ top for every rep, 6-8 reps x 4 sets, rest 45 seconds between sets.
A3. DB Cuban Press Standing, 10-12 reps x 4 sets, rest 45 seconds between sets.
B. Complete the following:
Minute 0-2 complete:
15 Thrusters @ 95/65 lbs, 75/45 lbs
Remaining Time AMRAP Lateral Burpees
Minute 2-4 complete:
15 Shoulder to overhead @ 95/65 lbs, 75/45 lbs
Remaining Time As Many Cals on Airdyne/Assault
Minute 4-6 complete:
15 Front Squats @ 95/65 lbs, 75/45 lbs
Remaining Time AMRAP Box Jumps @ 24/20 inches
Minute 6-8 complete:
Max Cal Row Calories
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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