"Vagabond Schedule for the Weekend"(8.14.2015)

*Vagabond Schedule for the Weekend of August 15th + August 16th*

1. Saturday, August 15th, 2015: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, August 15th, 2015: 10:00 am Competition Phase Class

3. Sunday, August 16th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, August 16th, 2015: 9:00 am Vagabond Gymnastics Class

Gina M

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:
1-Way Shoulder Stretch
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat %/Upper Body Pull/Core + Conditioning
A. Front Squat @ Speed Squat, 8 reps x 3 reps @ 50%, rest 30 seconds
Focus on Speed out of the Bottom-Weight Should Be Moderate
B1. Ring Pull-Ups @ 2 Second Pause @ Top, 4-5 reps x 3 sets, rest 1 minute.
People Can Scale to Dead Hangs, 20 seconds, rest 5 seconds, 20 seconds x 3 sets
B2. Back Extensions, 12 reps x 3 sets, rest 1 minute between sets.
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C. 11 Minute AMRAP of the following:
10 Calorie Airdyne or 6 Calorie Assault Bike
10 Box Jumps or Step-Ups
20 Second Hollow Hold
B. Fitness Phase
High Bar Back Squat/Upper Body Pull + Snatch Moderate + Conditioning
A1. High Bar Back Squat of the following, rest 1 minute between sets.
10 reps @ 50%
8 reps @ 55%
6 reps @ 60%
A2. Elevated Ring Rows @ 31×1, 8 reps x 3 sets, rest 1 minute between sets.
People can use 12 inch box for elevated ring rows
B. Power Snatch Cluster, 70%, 1.1.1 x 3 sets, rest 1-2 minutes between sets.
Get 1RM Numbers from August 3rd, 2015
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C. Perform the Following:
3 Sets of the following
Run 200 Meters
Rest 15 Seconds
8 Power Snatches @ 115/75 lbs
Rest 15 Seconds
8 Shoulder to Overhead @ 115/75 lbs
Rest 15 Seconds
Row 200 Meters @ Hard Pace
Rest 60 seconds
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, 70% x 1 sets x 2 sets, 75% x 1 rep x 3 sets
B. Front Squat, 65% x 6 reps, 70% x 6 reps, 75% x 5 reps, 80% x 3 reps x 2 sets
C. Push Jerk( 2 reps) + Split Jerk(1 rep), 70% x 2 sets, 75% x 3 sets, rest as needed.
D1. Heavy Russian Kettlebell Swings, 12 reps @ 100/70 lbs x 3 sets, rest 1:30 between sets.
D2. Strict Pronated Pull-Ups Wider Grip Than Usual, 4.3.2.1 x 3 sets, rest 1:30 between sets.
D3. Strict Ring Dip Cluster, 4.3.2.1 x 3 sets, rest 1:30 between sets.
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E. For Time of the following:
21 Thrusters @ 95/65 lbs
15 Cal Assault Bike
9 Chest to Bar Pull-Ups
15 Thrusters @ 95/65 lbs
15 Cal Assault Bike
9 Chest to Bar Pull-Ups
9 Thrusters @ 95/65 lbs
15 Cal Assault Bike
9 Chest to Bar Pull-Ups
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