*Vagabond Schedule for this Weekend of February 14th + February 15th*
1. Saturday, February 14th, 2015: 9:00 am Lifestyle/Fitness Phase Class
2. Saturday, February 14th, 2015: 10:00 am Competition Phase Class
3. Sunday, February 15th, 2015: 8:00 am Vagabond Circuit Training
4. Sunday, February 15th, 2015: 9:00 am to 11:00 am Open Gym
5. Sunday, February 15th, 2015: 9:00 am Vagabond Weightlifting Club
6. Sunday, February 8th, 2015: 10:00 am Vagabond Powerlifting Class
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
Coach Run Warm-Up:
3 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Mountain Climbers
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat + Posterior Chain/Core + Upper Body Pull Conditioning/Airdyne or Row or Jump Rope
A. Front Squat @ 22×1, 5-7 reps x 4 sets, rest 1:30 between sets.
Compare to January 16th
People with squat restrictions, perform the following: 12-15 Goblet Squats x 3 sets, rest as needed
B1. Pause Back Extensions, 10-12 reps x 3 sets, rest 1 minute between sets.
Pause 1 Second @ top
B2. Hollow Hold x 45 Seconds Total Accumulation x 3 sets, rest 1 minute between sets.
C. 8 Minute AMRAP of the following:
20-15-10 of the following:
Cal Row
Goblet Squats
B. Fitness Phase
Squat Intense + Upper Body Push(Seated or Standing)/Upper Body Pull Scap + Posterior Chain Barbell + Lactate Training Mono
A. Front Squat @ 20×1, 3 reps x 3 sets @ 85%, rest 2 minutes between sets.
B1. DB Bench Press @ 30×1, 12-15 x 3 sets, rest 1 minute between sets.
B2. DB 3 Point Row @ 21×1, 10-15 reps/each arm x 3 sets, rest 1 minute between sets.
B3. Strict Supinated Pull-Ups AMRAP 20 Seconds x 3 sets, rest 90 seconds between sets.
People who need to scale, can perform Lat Pull Downs, 10-12 reps @ 30×1
C. Row 250 Meters x 3 sets, rest 3-4 minutes between sets
This is an all out effort
C. Competition Phase
Front Squat Intense + Clean and Jerk OTMEM + Snatch Press + Posterior Chain + Lactate Mult Airdyne
A. Front Squat, work to a 1 rep max with 1 second pause.
B. Front Squat, 3 reps x 3 sets @ 75% of the above-no pause @ 20×1.
C. Clean and Jerk, 60% x 1.1 x 2 sets, 65% x 1.1 x 2 sets, 70% x 1.1 x 2 sets, rest as needed between sets.
+
D. 3 Sets of the following:
20 Second amrap Box Jumps @ 24/20 inches-repetitive
20 Second Thrusters @ 115 lbs/75 lbs-FAST!
20 Second Airdyne Sprint
Rest 5 Minutes between sets
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