"Vagabond Schedule for the Weekend"(4.18.2015)

*Vagabond Schedule for the Weekend*

1. Saturday, April 19th, 2015: 9:00 am Vagabond Fundraiser Workout for Mass State Hospital School

2. Saturday, April 19th, 2015: 3:00 pm Competition Regionals + Opens Group Training

3. Sunday, April 20th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, April 20th, 2015: 10:00 am Powerlifting Class

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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3-4 minutes of the following:
Row 20 Seconds
5 Goblet Squats
5 Plank Walk-Outs
II. Cool Down After Workout:
3 Sets of the following:
60 Seconds Quad Stretch/each side
60 Seconds Foam Roll T-Spine
III. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull + Posterior Chain/Upper Body Pull Assistance + Aerobic
A1. DB Split Squats or DB Walking Lunges @ 11×1, 8/each leg x 3 sets, rest 1 minute between sets.
A2. Strict Supinated Pull-Up Cluster, 3.3.3 x 3 sets, rest 1 minute between sets.
A3. Back Extensions @ 30×1, 8-12 reps x 3 sets, rest 1 minute between sets.
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B. 30-20-10 of the following
Airdyne Calories
DB Bench Press
After 30 Airdyne Cals and 30 Bench Press, perform 1 MINUTE PLANK HOLDS, and same goes for after 20 and 10
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, 1.1.1 x 3 sets, rest 1-2 minutes between sets.
Go up from last week from the sets of 2.2 clusters
B1. DB Standing Press @ 20×1, 5-6 reps heavy x 3 sets, rest 1 minute between sets.
B2. Strict Supinated Pull-Ups Weighted Cluster, 1.1.1.1 x 3 sets, rest 1 minute between sets.
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C. AMRAP 10 Minutes of the following:
Row 500 Meters
15 Pull-Ups
Athlete can choose to do Burpees or Box Jumps over Pull-Ups
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, 1 second pause, Few Sets.
B. High Bar Back Squat, 2 reps x 5 sets @ 80% of above weight, rest as needed between sets.
C. Push Press, 4 reps x 4 sets, climbing each set. These do not have to be touch n go reps.
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D. Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: 4 Thrusters @ 185/115-120 lbs
Even Minute: 3-4 Muscle Ups
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Right into Next One
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Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: 3-4 Hang Power Snatches @ 145/105 lbs
Even Minute: 16 Wall Balls @ 20/14 lbs to ten foot target
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Right into Next One
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15 Sets of the following on Airdyne of:
Odd Minute: 30 Seconds @ Hard Effort
Even Minute: 30 Seconds @ Moderate Effort
II. Opens 2016 Training
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 @ 70%, 8 reps @ 75%, 8 reps @ 80%, rest 2-3 minutes between sets.
B. Front Squat, 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 70%, 5 reps @ 75%, rest 2-3 minutes between sets.
C. Snatch Pull, 5 reps x 5 sets, rest 1-2 minutes between sets.
90-95% of your best Snatch
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D. AMRAP 18 Minutes of the following:
7 Power Cleans @ 135/95 lbs
7 Lateral Burpees
200 Meter Run
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