"Vagabond Schedule for Weekend"(12.26.2014)

*Vagabond Schedule for Weekend*

1. Friday, December 26th, 2014: 9 am, 12 pm, 430 pm, 535 pm, 635 pm

2. Saturday, December 27th, 2014: 9:00 am Lifestyle/Fitness Phase Class

3. Saturday, December 27th, 2014: 10:00 am Competition Phase Class Meeting

4. Sunday, December 28th, 2014: 9:00 am to 11:00 am Open Gym

5. Sunday, December 28th, 2014: 10:00 am Vagabond Powerlifting Class. CLICK HERE FOR WORKOUT.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Coach Option
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(Double or Single Leg)/Upper Body Pull(Row) + Posterior Chain/Core + Upper Body Pull Conditioning/Airdyne or Row or Jump Rope
A1. DB Split Squats @ 20×1, 6 reps/each side x 3 sets, rest 1 minute.
A2. DB Tripod Bent Over Row @ 30×1, 8-10 reps/each side x 3 sets, rest 1 minute.
B1. Sorensen Hold x 45 seconds x 3 sets, rest 1:30 minute between sets.
B2. Russian Kettlebell Swings Heavy, 15-18 reps x 3 sets, rest 1:30 minute between sets.
C1. DB Powell Raises @ 30×1, 8 reps/each side x 3 sets, rest 45 seconds between sets.
C2. DB Standing Strict Press @ 22×2, 8-10 reps x 3 sets, rest 45 seconds between sets.
B. Fitness Phase
Squat Intense/Upper Body Push(Seated or Standing) + Upper Body Push Assistance/Core + LP2
A1. High Bar Back Squat @ 20×1, 2-3 reps x 3 sets, rest 1 minute between sets.
Heavy all sets
A2. DB Seated Press @ 30×1, 5-7 reps x 3 sets, rest 1 minute between sets.
Compare to December 12th
B1. Close Grip Bench Press @ 30×1, 6-8 reps x 3 sets, rest 1 minute between sets.
B2. Weighted Plank Holds, 25 seconds, rest 15 seconds, 25 seconds hold x 3 sets, rest 1 minute between sets.
C. 8 Sets of the following:
12 Seconds Airdyne Sprint, rest 75 seconds between sets
C. Competition Phase
Gymnastics Skill Prep Work + Front Squat Intense + Snatch + Clean and Jerk OTMEM + OTMEM Deadlift/Squat Based CP Battery(Muscle-Up Based)
A. 3 Rounds of the following for Quality:
1. Strict Handstand Push-Ups Regular Height, AMRAP 24 Seconds, rest as needed.
2. Ring Pull-Ups x 4-6 reps, rest as needed.
3. Yoga Push-Ups, 10-12 reps, rest as needed.
B. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
+
Rest 12 Minutes
+
B. High Bar Back Squat 1 rep max in High Bar Back Squat with 2 second pause, work to heavy or max. No more than 3-4 working sets for this.
C. Snatch Pull @ 115%, 3 reps x 3 sets, rest 1:30 between sets.
D. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 45 Double Unders
Even Minute: 3 Heavy Hang Power Cleans-Athlete Chooses-Recommended 225-235/135-145 lbs
+
On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 3-5 Muscle-Ups
Even Minute: 3 Heavy Hang Power Snatches-Athlete Chooses-Recommended 145-165/95-115 lbs
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