"Vagabond Schedule for the Weekend"(5.28.2015)

*Vagabond Schedule for the Weekend of May 30th + May 31st*

1. Saturday, May 30th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, May 30th, 2015: 10:00 am Competition Phase Class

3. Sunday, May 31st, 2015: 8:00 am Vagabond Circuit Training Week 2

4. Sunday, May 31st, 2015: 9:00 am to 11:00 am Open Gym

5. Sunday, May 31st, 2015: 10:00 am Vagabond Powerlifting Class

Team Vagabond Girls

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:
Airdyne 20 Seconds
Goblet Squats x 5 reps
Push-Ups or Banded Push-Ups x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Pull + Long Aerobic Duration
A1. Deadlift or Trap Bar Deadlift Clusters, 1.1.1 x 4 sets, rest 1 minute between sets.
A2. Strict Weighted Supinated Pull-Ups @ 30×1, Clusters, 1.1.1 x 4 sets, rest 1 minute between sets.
People can scale to Lat Pull-Downs, 12-15 reps or Negative Pull-Ups, 1.1.1.1 x 4 sets
+
B. AMRAP 16 Minutes of the following:
30 Jump Rope Singles
15 Cal Row
10 Box Jumps or Ring Rows-Athlete Choice
B. Fitness Phase
Snatch Intense/Core + Long Aerobic Duration
A1. 3 Position Snatch(High Hang + 1 rep) + (Mid Thigh + 1 rep) + (Above Knee + 1 rep) x 4 sets, rest 1 minute between sets.
A2. Weighted Plank Holds, Accumulate 60 seconds x 4 sets, rest 1 minute between sets.
+
B. AMRAP 16 Minutes of the following:
20 Calorie Airdyne(10 Calorie Assault Other Option)
15 Box Jumps
10 Push-Ups
5 Power Snatch @ 95/65 lbs, 75/45 lbs-From the Ground for more advanced person.
C. Competition Phase
Rest Day/Open Gym
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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