"Vagabond Schedule for the Weekend"(7.24.2015)

*Vagabond Schedule for the Weekend of July 25th + July 26th*

1. Saturday, July 25th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, July 25th, 2015: 10:00 am Competition Phase Class

3. Sunday, July 26th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, July 26th, 2015: 9:00 am Vagabond Weightlifting Club

Vagabond Circuit Class

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 Dynamic Warm-Up
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3-5 Minutes of the following:
Airdyne 20 Seconds
Goblet Squats x 5 reps
Wall or Air Angels x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat/Upper Body Push/Core + Quick Hitter
A1. Front Squat of the following: Compare to May 20th for 1 Rep Max Totals, rest 1 minute between sets.
3 reps @ 70%
2 reps @ 80%
2 reps @ 90%
A2. DB Bent Over Row, 4/each arm heavy x 3 sets, rest 1 minute between sets.
B. Front Lean Rest, Accumulate 2 minutes total x 3 sets, rest no more than 1 minute between sets.
People can scale up to Front Lean Rest on Rings
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B. 30-25-20-15-10 of the following:
Airdyne Calories or Assault Bike(20-15-10-5-5 Calories)
Box Jumps or Step-Ups
B. Fitness Phase
Bend Intense/Upper Body Push + Upper Body Push Assistance + Quick Hitter
A1. Deadlift or Trap Bar Deadlift @20×1, 5,3,5,3, rest 1 minute between sets.
Compare Deadlift numbers to last week on July 17th
A2. DB Pause Seated Press @ 22×2, 5-7 reps x 3 sets, rest 1 minute between sets.
Compare to 6-8 reps on July 10th, 2015
A3. DB Zotman Curls, 8-10 reps x 3 sets, rest 1 minute between sets.
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B. 4 Sets of the following: 60%-70%-80%-90% increased efforts every set- Your last set, should be your fastest.
Run 200 Meters
15 Wall Balls
15 Box Jumps
Rest 90 seconds between sets
C. Competition Phase
High Bar Back Squat CP + Clean and Jerk CP + Muscle Up CP Battery
A. Optional Squat Test Below
If you want to test your High Bar Back Squat, 1 rep max, build to heavy single or as heavy as possible for you for the day, you may do so, before or after the Clean. You can do clean or back squat first, athlete choice.
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B. Clean, 1 rep heavy, build to a heavy single or as heavy as possible for the day.
Power Clean or Squat Clean, whatever one you want to do for the day. Depending How your feeling, go for it, if not, settle down, and hit 85%-90% of your best 1 rep.
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C. 30 Muscle-Ups For Time. Get At This.
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