"Vagabond Schedule for the Weekend"(11.12.2015)

*Vagabond Schedule for the Weekend of November 14th + November 15th*

1. Saturday, November 14th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, November 14th, 2015: 10:00 am Competition Phase Class

3. Sunday, November 15th, 2015: 8:00 am Vagabond Circuit Training Week 7

4.  Sunday, November 15th 2015: 9:00 am to 11:00 am Vagabond Open Gym

5. Sunday, November 15th, 2015: 9:00 am Vagabond Gymnastics Class

Dean L.

DL

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
Coach Run Warm-Up:
3 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Wall Angels
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Horizontal Press(DB or Barbell)/Core/Posterior Chain + AMRAP Sets
A1. DB Bench Press, 10-12 reps x 3 sets, rest 1 minute.
A2. Abmat Sit-Ups, 21 reps x 3 sets, rest 1 minute.
A3. Barbell or DB Good Mornings, 10-12 reps @ 30×1 x 3 sets, rest 1 minute.
+
B. 8 Minutes of the following @ Mod Effort:
10 Cal Row
10 Kettlebell Swings
30 Jump Rope Singles or Scale Up to 15 Double Unders
+
Rest 3 Minutes
+
8 Minutes of the following @ Mod Effort:
10 Cal Row
10 Burpees
30 Jump Rope Singles or Scale up to 15 Double Unders
B. Fitness Phase
Snatch or Clean Deadlift + Upper Body Row or Pull-Up/Upper Body Pull Assistance + AMRAP Sets or Long Conditioning
A. Power Snatch, 70%, 1.1.1 x 3 sets, rest 1 minute between sets.
B1. DB Row, 5 reps/each arm x 3 sets, rest 45 seconds between sets.
Go up in weight from last week, we did 8 reps, so go up in weight
B2. Back Extensions, 10-12 reps @ 2 second pause @ top x 3 sets, rest 45 seconds between sets.
+
C. AMRAP 15 Minutes of the following:
Run 200 Meters or Airdyne/Assault x 1 Minute
15 Shoulder to Overhead @ 95/65 lbs, 75/45 lbs
9 Toes to Bar or 15 Sit-Ups-Athlete Choice
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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