"Vagabond Schedule for the Weekend"(5.8.2015)

*Vagabond Schedule for Saturday, May 9th + Sunday, May 10th*

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

2. Saturday, May 9th, 2015: 10:00 am Competition Phase Class

3. Sunday, May 10th, 2015: 9:00 am to 11:00 am Open Gym Format

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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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3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull + Posterior Chain/Upper Body Pull Assistance + Aerobic
A1. Heavy DB Box Step Ups @ 11×1, 6/each leg x 3 sets, rest 45 seconds between sets.
Men use Red Box + Women use 12 inch box
A2. Ring Rows, 8-10 reps x 3 sets or Strict Pronated Pull-Ups Cluster, 4.4 x 3 sets, rest 45 seconds between sets.
A3. DB Curls @ 30×1, 8-10 reps x 3 sets, rest 45 seconds between sets.
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B. 3 Rounds of the following: Increasing Intensity-70%-80%-90%
Run 200 Meters or Row 250 Meters
7 Burpees
25 Sit-Ups
7 Burpees
Run 200 Meters or Row 250 Meters
Rest 1:1 Interval-So if it takes you 3 minutes, then rest 3 minutes.
B. Fitness Phase
Squat Intense + Upper Body Push(Seated or Standing)/Upper Body Pull Scap + Posterior Chain Barbell + Lactate Training Mono
A1. Front Squat Pause, 2 second pause, 3-4 reps x 3 sets, rest 1 minute between sets.
A2. Scap Pull-Up Cluster, 4.4.2 x 3 sets, rest 1 minute between sets.
A3. DB Powell Raises @ 20×1, 8/each arm x 3 sets, rest 1 minute between sets.
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B. For Time of the following:
Row 1000 Meters or Run 800 Meters
20 Front Squats @ 135 lbs/95 lbs, 115/75 lbs
Row 1000 Meters or Run 800 Meters
20 Push Press @ 135/95 lbs, 115/75 lbs
Get After It!
C. Competition Phase
I. Regionals Training 2015
Front Squat Intense + Posterior Chain + OTMEM Gymnastics Work(Two Items) + Conditioning
A. Front Squat, work to a heavy set of 2 rep, 0 second pause, rest as needed between all sets.
B. Front Squat, 1 reps x 4 sets @ 80% of above weight, rest as needed between sets.
*In between sets, complete 6-8 Strict Handstand Push-Ups or Clusters of 3.2.2 @ 34 inch width and 24 inch depth*
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C. 4 Sets of the following:
8 GHD Sit-Ups
5 Hang Power Cleans @ 205/135 lbs
3 Muscle-Ups
40 Feet Handstand Walk
Rest 90 seconds between sets
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Rest 10 Minutes
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D. For Time of the following:
Run 600-800 Meters
30-50 Wall Balls @ 20/14 lbs
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, 8 reps @ 65%, 6 reps @ 75%, 4 reps @ 85%, 4 reps @ 90%, rest 2-3 minutes between sets.
B. Front Squat, 5 reps @ 70%, 4 reps @ 80%, 3 reps @ 85%, 3 reps @ 90%, rest 2-3 minutes between sets.
C1. Hang Squat Clean, 3 reps x 5 sets, rest 2 minutes between sets.
Hang onto barbell whole time for all 3 reps
C2. Strict Handstand Push-Ups, 6-10 reps or Clusters of 3.3.2 x 5 sets, rest 2 minutes between sets.
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D. On the Minute, Every Minute x 20 Minutes of the following:
Minute 1: Run 200 Meters
Minute 2: 5 Thrusters @ 145/95 lbs
Minute 3: 10 Lateral Burpees
Minute 4: 10 Toes to Bar
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