"Vagabond Schedule for the Weekend"(8.7.2015)

*Vagabond Schedule for the Weekend of August 8th + August 9th*

1. Saturday, August 8th 2015: Vagabond Internal Competition-9:00 am to 3:00 pm

2. Saturday, August 8th 2015: 4:00 pm Competition Phase Class

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

4. Sunday, August 9th, 2015: 9:00 am Vagabond Powerlifting

Scott M.

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 %/Upper Body Pull/Core + Conditioning
A. Front Squat of the following, rest 1 minute.
10 reps @ 55%
8 reps @ 60%
8 reps @ 60%
8 reps @ 65%
B1. KB Farmer Walk Double Arm, 100 Meters in Total x 3 sets, rest 30 seconds between sets.
B2. Side Bridges, 20 seconds.each side x 3 sets, rest 30 seconds between sets.
+
B. Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 30 Second Airdyne
Even Minute: 8-10 Strict Pull-Ups Total or Ring Rows
+
Right Into next Workout
+
Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 10 Heavy DB Walking Lunges(5/each side)
Even Minute: Run 100 Meters or 200 Meters-Athlete Choice
B. Fitness Phase
Bend Intense/Upper Body Pull + Upper Body Pull Asst/Core + Quick Conditioning
A1. Deadlift or Trap Bar Deadlift, 3,2,3, rest 30 seconds between sets.
A2. DB Tricep Extensions @ 31×2, 8 reps x 3 sets, rest 30 seconds between sets.
B1. DB External Rotations @ 30×1, 8 reps/each side x 3 sets, rest 45 seconds between sets.
B2. Hollow Rocks, 10-15 reps x 3 sets, rest 45 seconds between sets.
+
C. For Time of the following:
3 Rounds of the following:
Run 400 Meters or Row 400 Meters-Athlete Choice
30 Calorie Airdyne or Assault Bike 18 Calorie
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, 65% x 2 sets x 1 rep, 70% x 3 sets x 1 rep
B. Front Squat, 60% x 6 reps, 65% x 6 reps, 70% x 5 reps, 75% x 3 reps
C. Jerk Dip(3 reps) + Push Jerk(2 reps), 65% x 2 sets, 70% x 2 sets, of best push jerk.
D1. 15 reps GHD Raises Unweighted x 3 sets, rest 1 minute.
D2. 10-12 reps Standing DB Press x 3 sets, rest 1 minute.
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E. 10-8-6-4-2: Hang Power Cleans @ 185-205-225-235-250 lbs/115-135-145-150-160 lbs
10-8-6-4-2: Muscle-Ups
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