*Vagabond Schedule for the Weekend of September 26th + September 27th*
1. Saturday, September 26th, 2015: 9:00 am Lifestyle/Fitness Phase Class
2. Saturday, September 26th, 2015: 10:00 am Competition Phase Class
3. Sunday, September 27th, 2015: 9:00 am to 11:00 am Open Gym
4. Sunday, September 27th, 2015: 8:00 am Vagabond Fall Circuit Session Week 2
5. Sunday, September 27th, 2015: 10:00 am Vagabond Weightlifting Club
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of indian push ups
Rest 10 Seconds
30 Seconds of Plank Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat %/Upper Body Pull/Core + Conditioning
A1. High Bar Back Squat of the following, rest 1 minute between sets.
65% x 5 reps
70% x 5 reps
75% x 5 reps
80% x 5 reps
Compare to July 27th for 1RM for High Bar Back Squat
A2. DB Lat Pull-Overs @ 30×1, 8-10 reps x 4 sets, rest 1 minute between sets.
A3. Glute Bridges, 10 reps x 4 sets, rest 1 minute.
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B. 3 Rounds for time of the following:
Row 500 Meters
15 DB Push Press
B. Fitness Phase
High Bar Back Squat/Upper Body Pull + Snatch Moderate + Conditioning
A1. Deadlift or Trap Bar Deadlift, rest 1 minute between sets.
3 reps @ 80%
3 reps @ 85%
2 reps @ 90%
1 rep @ 95%
A2. Strict Pull-Up @ AMRAP 25 Seconds or Strict Ring Rows @ 31×1, 8-10 reps x 4 sets, rest 1 minute between sets.
A3. Back Extensions, 8-10 reps @ Pause @ 3 Seconds @ Top x 4 sets, rest 1 minute between sets.
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B. 3 Rounds for time of the following:
Run 400 Meters or Airdyne 35/30 Calorie or Assault 25/20 Calorie
15 Thrusters @ 95/65 lbs, 75/45 lbs
C. Competition Phase
Clean 3 Position + Front Squat + Push Press + Posterior Chain/Core + Strict Gymnastics Work + Row/Midline Accessory Work
A. Snatch, 80% x 1.1 x 2 sets, 85% x 1 x 3 sets.
B. Good Mornings, 35% of best back squat, 6 reps x 3 sets, rest as needed between sets.
C. Snatch Pull, 85% x 4 reps x 5 set, rest as needed between sets.
D. On the Minute, Every Minute x 15 Minutes of the following:
Odd Minute: 3-5 Strict Pull-Ups + 5-7 Toes to Bar Complex
Even Minute: 15 Burpees
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Rest 3 Minutes
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On the Minute, Every Minute x 15 Minutes of the following:
Odd Minute: 2-3 or 3-4 Muscle-Ups
Even Minute: 14 Cal Row/11 Cal Row
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