"Vagabond Schedule for Weekend + Vagabond Halloween Costume Day"(10.31.2014)
*Vagabond Schedule for Weekend*
1. Saturday, November 1st, 2014: 9:00 am Lifestyle/Fitness Phase Class
2. Saturday, November 1st, 2014: 10:00 am Competition Phase Class
3. Sunday, November 2nd, 2014: 8:00 am Vagabond Circuit Training Class
4. Sunday, November 2nd, 2014: 9:00 am to 11:00 am Open Gym
5. Sunday, November 2nd, 2014: 9:45 am-10:45 am Vagabond Monthly Weightlifting Class
*Vagabond Costume Competition for Thursday, October 30th + Friday, October 31st*
At Vagabond we will celebrate the Holiday Spirit for Halloween by having a competition for the best dressed throughout the day for Halloween at Vagabond. You may wear whatever you want during any of the classes offered on Thursday, October 30th + Friday, October 31st. Wear your best costume and make it count!
I. Dynamic and Mobility Prep Warm-Up
3 minutes of z1 work
3-5 minutes of mobility work
90 Degree Quad Stretch x 90 seconds/each side
3-5 minutes of workout prep
push-ups x 5 reps
air squats x 5 reps
row 100 meters
face pulls x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Speed + Upper Body Push/Single Leg + Core/Core + LP1
A. Deadlift Cluster, 75%, 3 reps x 5 sets, rest 1:30 between sets.
People who have hip hinging issues, must perform KB Deadlifts and practice pushing butt and hips back, 10-12 reps x 4 sets
Compare to August 22nd for numbers
B1. DB Bench Press @ 33×1, 10 reps, 8 reps, 6 reps, rest 1:30 between sets.
Go Up in weight every set
B2. Back Extensions @ 20×1, 10 reps x 3 sets, rest 1:30 between sets.
C1. Plank Holds x 30 seconds x 3 sets, rest 15 seconds.
C2. Hollow Holds x 30 seconds x 3 sets, rest 30 seconds.
C3. Row, 25 seconds x 3 sets, rest 2 minutes between sets.
Go Hard as Possible on Row-100%
B. Fitness Phase
Bend CP + Bend/Upper Body Push + Upper Body Pull/AD Conditioning
A. High Bar Back Squat @ 20×1, 75%, 3 reps x 5 sets, rest 1:30 between sets.
B1. Weighted Pronated Pull-Ups, 2-3 reps x 3 sets, rest 45 seconds
B2. DB Seated Press @ 30×1, 8-10 reps x 43sets, rest 45 seconds
Go up in weight every set
B3. Sorensen Hold x 35 seconds x 3 sets, rest 45 seconds
C. Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: DB Bent Over Row Heavy, 5/each side
Even Minute: 10-15 Calories on Airdyne or 8-10 on Assault Bike
C. Competition Phase
Back Squat Intense + Snatch Intense + Clean and Jerk Moderate + Posterior Chain/Posterior Chain + Quick Hitter
A. High Bar Back Squat @ 20×1, 1.1 reps x 4 sets @ 90%, rest 2-3 minutes between sets/rest 20 seconds between clusters
B. Snatch Balance of the following:
75% of best snatch, 1 rep x 10 sets, rest 1 minute between sets.
Focus on speed + pulling under barbell
C. Clean and Jerk of the following:
82% x 1 reps, 84% x 1 rep, 88% x 1 rep, 82% x 1 rep, 84% x 1 rep. 88% x 1 rep, rest as needed between sets.
D. Clean Halting Deadlift, 90% of best clean, 3 reps x 5 sets, rest 1 minute between
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