"Vagabond Schedule for the Weekend"(6.18.2015)

*Vagabond Schedule for the Weekend of June 20th + June 21st*

1. Saturday, June 20th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, June 20th, 2015:  7:15 am + 10:00 am Competition Phase Class

3. Sunday, June 21st, 2015: 8:00 am Vagabond Circuit Training Week 5

4. Sunday, June 21st, 2015: 9:00 am to 11:00 am Open Gym

5. Sunday, June 21st, 2015: 9:00 am Vagabond Gymnastics 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
Single Leg/Upper Body Pull + Long Aerobic Duration
A1. Dumbbell Box Step-Ups, 8/each side x 3 sets, rest 60 seconds between sets.
A2. Front Lean Rest, 75 seconds total accumulation x 3 sets, rest 60 seconds.
People Can Scale up to Ring Front Lean Rest
+
B. 10 Minutes on the Minute, Every Minute of the following:
Odd: 5 Thrusters @ 95/65 lbs or Dumbbells + 5 Lateral Burpees
Even: 100-200 Meter Run
+
Rest 2 Minutes
+
10 Minutes on the Minute, Every Minute of the following:
Odd: 10 DB Walking Lunges(5/each side) Heavy
People who struggle with lunges, perform step ups
Even: 150-250 Meter Row
B. Fitness Phase
Snatch Intense/Core + Long Aerobic Duration
A1. Front Squat @ 20×1, 5-7 reps x 3 sets, rest 1 minute between sets.
Compare to June 11th, 6-8 reps x 3 sets
A2. Side Bridge, 20 seconds/each side x 3 sets, rest 1 minute between sets.
+
B. For time of the following:
Row 400 Meters or Run 400 Meters
15 Hang Power Snatch @ 95/65, 75/45 lbs
20 Burpees
Row 400 Meters or Run 400 Meters
15 Hang Power Snatch @ 95/65 lbs, 75/45 lbs
20 Burpees
Row 400 Meters or Run 400 Meters
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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