"Vagabond Schedule for the Weekend"(12.11.2015)

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

1. Saturday, December 12th, 2015: 9:00 am Lifestyle/Fitness Phase Class

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

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

4. Sunday, December 13th, 2015: 10:00 am Vagabond Weightlifting Class

Mark:Larry

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:
2 Sets of the following:
30 Seconds Airdyne/Row
Rest 10 Seconds
30 Seconds of Kettlebell Swings
Rest 10 Seconds
30 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat or Front Squat/Posterior Chain/Upper Body Pull + Long Conditioning
A1. High Bar Back Squat, 3 reps x 4 sets @ 80%, rest 1 minute
Or
Front Squat, 5 reps @ 60% x 4 sets, rest 1 minute
If you are restricted from Back Squat, then perform Front Squat
A2. Russian Twists Fast Side to Side, 20 reps(10/each side) x 4 sets, rest 1 minute.
+
B. 20 Minutes on the Clock for total of rounds:
15/12 Cal Row
10 Push-Ups or Box Push-Ups
10 Goblet Squats or Kettlebell Swings-Client Choice
Rest 20 Seconds
20 Meter Farmer’s Walk
15/12 Cal Row
10 DB Push Press or Barbell Push Press @ 75.45 lbs
Rest 20 Seconds
B. Fitness Phase
High Bar Back Squat + Posterior Chain/Core + Long Conditioning or Sets Basic Lactate Work
A1. High Bar Back Squat, 75% x 3 reps, 85% x 2 reps x 3 sets, rest 1 minute between sets.
Total 4 sets
A2. DB Single Leg Romanian Deadlift, 8/each leg x 4 sets, rest 1 minute between sets.
+
B. 20 Minutes on the Clock for total of rounds:
20 Abmat Sit-Ups
15 Calorie/12 Calorie Airdyne or 10/8 Calorie Assault Bike
10 Deadlifts @ 135/95 lbs
Rest 20 Seconds
15 Pull-Ups or Jumping Pull-Ups or Box Jumpss-Athlete Choice
100 Meter Run
Rest 20 Seconds
C. Competition Phase
Snatch + Clean and Jerk + Pause Back Squat(3 Second) + Posterior Chain/Upper Body Pull + Midline Accessory or Row or Airdyne Aerobic Work Interval
A. Split Jerk, work to a heavy single for the day, go by feeling, then 80% x 1.1 x 3 sets, rest 2 minutes between sets.
B. Front Squat, work to 93-94% of your best Front Squat for 1 rep, 12-15 minute time limit. You can take your time, no more than 5-6 heavy sets when building.
C. Mid-Thigh Muscle Snatch, 65% x 3 reps x 3 sets, rest 1 minute between sets.
D. Mid Thigh Pause Snatch, 70%, 3 reps x 3 sets, rest 1:30 between sets.
E. Mid Thigh Pause Clean, 70% x 3 reps x 3 sets, rest 2 minutes between sets.
+
F. Rowing of the following: 6 Sets of the following:
1 Minute Row @ 90%, rest 1 minute between sets—Keep this aerobic, keep track of every round and distances in meters.
+
4 Sets of the following:
20 Second Strict Pull-Ups
+
Rest 30 Seconds
+
12 Unbroken Chest to Bar Pull-Ups
+
Rest 60 Seconds
+
15 Unbroken Toes to Bar
+
Rest 90 Seconds
Post Comments to Group Page.