"Vagabond Schedule for the Weekend"(12.4.2015)

*Vagabond Schedule for the Weekend of December 5th + December 6th*

1. Saturday, December 5th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, December 5th, 2015: 10:00 am Competition Phase Class

3. Sunday, December 6th, 2015: 9:00 am Vagabond GymnasticsClass

4.  Sunday, December 6th, 2015: 9:00 am to 11:00 am Vagabond Open Gym

KB Trish

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Review of
Strict Press + Push Press + Push Jerk
+
3-5 Minutes of the following:
Banded Shoulder Stretch x 90 seconds/each side
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, 4 reps x 3 sets @ 75%, rest 1 minute
Or
Front Squat, 6 reps @ 55% x 3 sets, rest 1 minute
If you are restricted from Back Squat, then perform Front Squat
A2. Hollow Holds, 20-25 seconds x 3 sets, rest 1 minute between sets.
+
B. 3 Sets of the following:
Row 600 Meters @ 90% effort
25 Ball Slams @ High Effort-Goal to Go Unbroken
Rest 3 minutes between sets
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, 80% x 3 reps x 3 sets, rest 1 minute between sets.
A2. DB Good Mornings or Back Extensions @ 30×1, 10-12 reps x 4 sets, rest 1 minute between sets.
+
B. 5 Sets of the following @ High Effort Lactate:
3 Deadlifts @ 225/135 lbs, 185/115 lbs, 135/95 lbs
15 Air Squats
20 Second Airdyne Sprint @ Max Effort
Rest 2-3 minutes between sets
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. Power Snatch, build to heavy single for the day or go by feeling, you can either go heavy or go by percentage, if not feeling it today, use clusters of 1.1.1 @ 75-80% x 4-5 sets, if not feeling for a heavy single for the day, rest as needed between sets.
B. Clean and Jerk, build to heavy single for the day or go by feeling, you can either go heavy or go by percentage, if not feeling it today, use clusters of 1.1.1 @ 75-80% x 4-5 sets, if not feeling for a heavy single for the day, rest as needed between sets.
C. Front Squat, 90% x 1 rep x 5 sets, rest 1-2 minutes between sets.
D1. Romanian Deadlifts, 60% of best back squat, 5 reps x 4 sets, rest 2:00 minutes between sets.
D2. 1 Legless Rope Climb + 1 Rope Climb w/ Legs x 4 sets, rest 2:00 minutes between sets.
+
E. Assault Bike Intervals of the following:
35/30 Calories x 3 sets, rest 2 minutes and 30 seconds between sets
+
Rest 5 Minutes between sets
+
25/20 Calories x 3 sets, rest 1 minute and 30 seconds between sets
+
Rest 5 Minutes
+
35/30 Calories x 3 sets, rest 2 minutes and 30 seconds between sets
+
Rest 5 Minutes between sets
+
25/20 Calories x 3 sets, rest 1 minute and 30 seconds between sets
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