"Vagabond Schedule for the Weekend"(7.31.2015)

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

1. Saturday, August 1st, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, August 1st, 2015: 10:00 am Competition Phase Class

3. Sunday, August 2nd, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, August 2nd, 2015: 9:00 am Vagabond Gymnastics

Handstand Walking

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up
+
3-5 Minutes of the following:
1-Way Shoulder Stretch
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat Testing + Core + Conditioning
A. Front Squat, work to heavy single or as heavy as possible for the day, 12 minute time limit.
B. Plank Hold Accumulation, 2 minutes and 30 seconds x 2 sets, rest as needed between sets.
+
D. AMRAP 15 Minutes of the following:
Run 200 Meters
10 Wall Balls or Plate Squats
10 Walking Lunges(5/each side)
Row 200 Meters
B. Fitness Phase
Bend Intense/Upper Body Push + Upper Body Push Assistance + Quick Hitter
A1. Deadlift or Trap Bar Deadlift @20×1, 4,2,4,2, rest 1 minute between sets.
Compare Deadlift numbers to last week on July 24th
A2. DB Pause Floor Press @ 22×2, 3-5 reps heavy x 4 sets, rest 1 minute between sets.
Compare to 4-6 reps on July 14th, 2015
+
B. 3 Sets of the following:
AMRAP 5 Minutes of the following:
Run 100 Meters or Airdyne 10 Calories or Assault 6 Calories
8 Hang Power Snatches @ 115/75, 95/65 lbs
6 Push-Ups or Ring Push-Ups
Rest 1 minute between sets
C. Competition Phase
Clean 3 Position + Front Squat + Push Press + Posterior Chain/Core + Strict Gymnastics Work + Rounds For Time-Medium to Heavy Weight w/ Skill Component
A. 3 Position Clean, 60% x 2 sets x 1 rep, 65% x 2 sets x 1 rep
B. Front Squat, 2 sets of 6 reps @ 60%, 65% x 5 reps, 70% x 3 reps
C. Push Press, 4 sets x 5 reps @ 70% of best push press
D1. 15 Back Extensions Unweights x 3 sets, rest 1 minute
D2. 12-15 DB Seated Back Support Presses x 3 sets, rest 1 minute.
D3. Strict Toes to Bar to the best of athlete ability, 8 reps x 3 sets, rest 1 minute.
+
E. 3 Rounds for time of the following:
30 Double Unders
5 Hang Power Clean @ 185 lbs/115 lbs
30 Double Unders
5 Hang Power Cleans @ 185/115 lbs
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