"Vagabond Schedule for the Weekend"(4.10.2015)

*Schedule for the Weekend @ Vagabond*

1. Saturday, April 11th, 2015: 9:00 am Vagabond Fundraiser Workout for Mass Hospital School

2. Saturday, April 11, 2015: 3:00 pm Competition Phase

3. Sunday, April 12th, 2015: 8:30 am Vagabond Core Class

4. Sunday, April 12th, 2015: 9:00 am Vagabond Gymnastics

5. Sunday, April 12th, 2015: 10:00 am Vagabond Weightlifting Class

6. Sunday, April 12th, 2015: 9:00 am-11:00 am Open Gym

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Cool Down After Workout:
3 Sets of the following:
60 Seconds of Zone 1 Assault/Airdyne
60 Seconds of Banded Hamstring Stretch/each side
III. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull + Posterior Chain/Upper Body Pull Assistance + Aerobic
A1. DB Box Step-Ups @ 11×1, 8/each leg x 3 sets, rest 1 minute between sets.
Men Use Red Box + Women Use 12 Inch Box
A2. Strict Pronated Pull-Up Cluster, 3.3.3 x 3 sets, rest 1 minute between sets.
A3. DB Tricep Extensions @ 30×1, 8-12 reps x 3 sets, rest 1 minute between sets.
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B. For Time of the following:
Row 250 Meters
15 Deadlifts @ 135/95 lbs
Row 500 Meters
12 Deadlifts @ 135/95 lbs
Row 750 Meters
9 Deadlifts @ 135/95 lbs
B. Fitness Phase
Squat Intense + Upper Body Push(Seated or Standing)/Upper Body Pull Scap + Posterior Chain Barbell + Lactate Training Mono
A. Front Squat Cluster, 2.2 x 3 sets, rest 1-2 minutes between sets.
B1. DB Seated Press @ 20×1, 5-6 reps heavy x 3 sets, rest 1 minute between sets.
B2. DB Tricep Extensions @ 30×1, 6-8 reps heavy x 3 sets, rest 1 minute between sets.
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C. 3 Rounds for time of the following @ Hard Pace:
20 Cal Airdyne
20 Wall Balls
C. Competition Phase
I. Regionals Training 2015
High Bar Back Squat Intense + Posterior Chain + OTMEM Gymnastics Work(Two Items) + Conditioning
A. High Bar Back Squat, work to a heavy set of 5 reps, 2 second pause, Few Sets.
B. Overhead Squat Moderate, 2 reps x 4 sets, rest 2-3 minutes between sets.
C. Clean Deadlifts @ slow tempo, 5 reps x 3 sets, rest 1-2 minutes between sets.
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3 Rounds for time of the following:
30 Cal Airdyne or 20 Cal Assault
20 Target Burpees
15 Shoulder to Overhead @ 135/95 lbs
3 Rope Climbs
II. Open Training 2016
High Bar Back Squat Intense + Front Squat Intense + Press or Oly Pulls + 3 Pos Snatch or Clean + CF Tester
A. High Bar Back Squat, 10 reps @ 60%, 8 reps @ 65%, 8 reps @ 70%, 8 reps @ 75%, rest 2-3 minutes between sets.
B. Front Squat, 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 70%, 5 reps @ 70%, rest 2-3 minutes between sets.
C. Snatch Deadlift, 5 reps x 5 sets, rest 1-2 minutes between sets.
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D. Gymnastics Skill Set:
Toes to Bar, 3 sets of 10-15 unbroken, rest as needed between sets.
Handstand Push-Ups Kipping, 8-10 reps unbroken, rest as needed between sets.
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