"Vagabond Schedule for the Weekend"(7.16.2015)

*Vagabond Schedule for the Weekend of July 18th + July 19th*

1. Saturday, July 18th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, July 18th, 2015: 10:00 am Competition Phase Class

3. Sunday, July 19th, 2015: 8:00 am Vagabond Circuit Training Week 8

4. Sunday, July 19th, 2015: 9:00 am to 11:00 am Open Gym

5. Sunday, July 19th, 2015: 10:00 am Vagabond Powerlifting Class

Bruce Circuit

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
1 Way Shoulder Stretch x 90 seconds each side
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Plank Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
A1. Deadlift Traditional or Trap Bar Deadlift, 3 reps @ 70-80% x 3 sets, rest 1 minute between sets.
A2. Front Lean Rest Hold, Accumulate 90 seconds x 3 sets, rest 1 minute between sets.
People Can Scale Up to Front Lean Rest on Rings at same time domain
A3. Hip Extensions, 10-12 reps x 3 sets, rest 1 minute between sets.
Hips more off pad compared to Back Extensions
B. 3 Rounds of the following:
Run 200 Meters
15 DB Thrusters @ 30-35/20-25 lbs
Row 250 Meters
15 Hollow Rocks or 30 Second Plank Hold-Athlete Choice
B. Fitness Phase
Snatch Intense/Core + Long Aerobic Duration-Tester Week
A1. Clean Pull, 3 reps @ 100% of best clean x 5 sets, rest 45 seconds between sets.
A2. Hollow Rocks, 12 reps x 5 sets, rest 90 seconds between sets.
Everyone’s legs will be at different heights and arms, due to different core strength
B. 3 Rounds of the following:
50 Double Unders or 20 Cal Row
100 Meter Farmer’s Walk @ DB or KB’s Heavy
15 Pull-Ups or Barbell Push Press @ 95/65, 75/45 lbs-Athlete Choice
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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