"Vagabond Schedule for Weekend + Vagabond Yoga Class @ 7:35 pm"(3.18.2015)

*Vagabond Schedule for this Weekend of March 21st + March 22nd*

1. Saturday, March 21st, 2015: 9:00 am to 11:00 am Heat Schedule for 15.4 Open Workout

2. Sunday, March 22nd, 2015: 8:30 Vagabond Core Class

3. Sunday, March 22nd, 2015: 9:00 am Vagabond Gymnastics Class

4. Sunday, March 22nd, 2015: 9:00 am to 11:00 am Open Gym

5. Sunday, March 22nd, 2015: Make-Up Schedule for 15.4 Open Workout

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Review of Push Press + Push Jerk for all Phases in Group
+
3-5 Minutes of the following:
Airdyne 20 Seconds
Goblet Squats x 5 reps
Push-Ups or Banded Push-Ups x 5 reps
II. Cool Down After Workout:
ankle mobility stretch x 60 seconds each side
foam roll ankle x 90 seconds each side
III. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + Upper Body Pull/Upper Body Pull Assistance + DB Bench Press Intense + Single Leg/Core
A1. Strict Pronated Pull-Up Clusters, 3.3.3.3 x 3 sets, rest 75 seconds between sets.
Scale to Negative Pull-Up Clusters, 2.2.2 x 3 sets or Seated Row, 12-15 reps x 3 sets
A2. DB Bench Press, 4-6 reps x 3 sets, rest 75 seconds between sets.
A3. DB Zotman Curls @ 30×1, 10-12 reps x 3 sets, rest 75 seconds between sets.
Go up in weight from last week
B. For Time of the following:
20 Calorie Airdyne or 12 Calorie Assault
15 Thrusters @ 75/45 lbs
15 Calorie Airdyne or 9 Calorie Assault
12 Thrusters
20 Calorie Airdyne or 12 Calorie Assault
9 Thrusters
B. Fitness Phase
Review of Push Jerk for Warm-Up + Push Press Warm-Up
Upper Body Press Vertical + Single Leg/Upper Body Row + Aerobic High %
A. Push Jerk, 2-3 reps x 4 sets, rest 1-2 minutes between sets.
B. DB Bent Over Row, 8-12 reps/each arm x 4 sets, rest 1 minute between sets.
Perform Lat Pull-Downs, 12-15 reps x 3 sets as replacement for DB Rows if client wants to.
C. For Time of the following:
Row 300 Meters
15 Thrusters @ 75/45 lbs
Row 300 Meters
12 Thrusters @ 75/45 lbs
Row 300 Meters
9 Thrusters @ 75/45 lbs
C. Competition Phase
Zone 1 Work or Maximum Aerobic Light Duration + Intensity Low
A. Front Squat @ 20×1, 80% x 1 rep x 2 sets, 85% x 1 rep x 1 sets, 80 x 1 rep x 2 sets, rest as needed between sets
B. Strict Handstand Push-Up Clusters, 5.5.5 x 4 sets, rest as needed between sets.
C. Every Minute on the Minute x 18 Minutes of the following:
First Minute: Row 20 Seconds @ Hard Pace
Second Minute: 3-4 Muscle-Ups
Third Minute: Shoulder to Overhead x 4-5 reps @ 185/125 lbs
or
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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