"Vagabond Schedule for the Weekend"(4.24.2015)

*Vagabond Schedule for the Weekend of April 25th + April 26th*

1. Saturday, April 25th. 2015: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, April 25th, 2015: 9:00 am Start Time for Homelessness Race Sponsored by Vagabond

3. Saturday, April 25th, 2015: 3:00 pm Competition Phase

4. Sunday, April 26th, 2015: 8:00 am Free Vagabond Circuit Training Class for all Vagabonds

5. Sunday, April 26th, 2015: 9:00 am Vagabond Gymnastics

6. Sunday, April 26th, 2015: 9:00 am to 11:00 am Open Gym

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Option
+
3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. Cool Down After Workout:
ankle mobility stretch x 60 seconds each side
foam roll ankle x 90 seconds each side
III. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull + Posterior Chain/Upper Body Pull Assistance + Aerobic
A1. Push Press, 5 reps x 3 sets, rest 1 minute between sets.
A2. Ring Rows, 6-12 reps x 3 sets, rest 1 minute between sets.
People can scale up to Elevated Ring Rows
A3. Hollow Hold Cluster, 10 seconds, 10 seconds, 10 seconds x 3 sets, rest 1 minute between sets.
Rest 5 seconds between each cluster
+
B. 3 Rounds for time of the following:
30 Jump Rope Singles
20 Cal Row
10 Deadlifts @ 135/95 lbs, 115/75 lbs
People can scale to KB Deadlifts
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 @ 90% of 1RM x 3 sets, rest 1-2 minutes between sets.
B1. Strict Mix Grip Pull-Ups Weighted Cluster, 1.1.1 x 3 sets, rest 1 minute between sets.
B2. DB External Rotations @ 20×1, 8-12 reps/each arm x 3 sets, rest 1 minute between sets.
+
C. 3 Rounds for time of the following:
1 Minute Airdyne/Assault or Run
1 Minute KB Swings
1 Minute Burpees
Rest 30 Seconds between sets
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 rep, 0 second pause, rest as needed between all sets.
B. High Bar Back Squat, 1 reps x 5 sets @ 85% of above weight, rest as needed between sets.
+
C. 3 Rounds for time of the following:
Run 400 Meters
3-4 Bar Muscle Ups
Row 500 Meters
People can sub 40 Calorie Airdyne and/or Assault 30 Calories for Run 400 Meters
+
Rest 12 Minutes
+
6 Rounds for time of the following:
Row 250 Meters
7 Toes to Bar
25 Feet Handstand Walk
7 Box Jumps @ 30/24 inches
II. Opens 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 @ 65%, 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 @ 70%, rest 2-3 minutes between sets.
C. Behind the Neck Snatch Grip Push Press, 2 reps x 5 sets, rest 1-2 minutes between sets.
+
D. 5 x 500 meter Row @ 80% Sprint, rest 3-4 minutes between sets.
In between sets, complete 5-7 Strict Handstand Push-Ups + 20 Double Unders
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