"Vagabond Schedule for the Weekend"(6.11.2015)

*Vagabond Schedule for the Weekend of June 13th + June 14th*

1. Saturday, June 13th, 2015: 9:00 am Lifestyle/Fitness Phase Class Bring a Friend Day

2. Saturday, June 13th, 2015: 10:00 am Competition Phase Class

3. Sunday, June 14th, 2015: 8:00 am Vagabond Circuit Training Week 4

4. Sunday, June 14th, 2015: 9:00 am to 11:00 am Open Gym

5. Sunday, June 14th, 2015: 10:00 am Vagabond Powerlifting Class

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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:
1 Way Shoulder Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Pull + Long Aerobic Duration
A. Deadlift or Trap Bar Deadlift, 8,6,4,2 rest 1 minute between sets.
+
B. 6 Minutes of the following:
15 Walking Lunges(Total)
30 Second Airdyne
+
Rest 2 Minutes
+
6 Minutes of the following:
8 Box Jumps Step Down
100 meter run
+
Rest 2 Minutes
+
6 Minutes of the following:
8 Kettlebell Swings
30 Second Airdyne
+
Rest 2 Minutes
+
6 Minutes of the following:
8 Burpees
100 meter run
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 3 sets, rest 1 minute between sets.
A2. Hollow Holds, 60 seconds total accumulation x 3 sets, rest 1 minute between sets.
+
B. ”Vagabond Chipper”
30 Minute Cap on Workout
For Time of the following:
400 Meter Run
30 Wall Balls
50 Walking Lunge Steps(25/each leg)
30 Burpees
50 Push Press @ 75/45 lbs
30 Kettlebell Swings @ 53/35 lbs
50 Box Jumps Overs @ 24/20 inches or Step Ups and Over
30 Hang Power Snatches @ 75/45 lbs
400 Meter Run
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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