"Vagabond Schedule for Weekend"(8.27.2015)

*Vagabond Schedule for the Weekend of August 29th + August 30th*

1. Saturday, August 29th, 2015: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, August 29th, 2015: 10:00 am Competition Phase Class

3. Sunday, August 30th, 2015: 9:00 am to 11:00 am Open Gym

Suzi Estey

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up
+
3-5 Minutes of the following:
1-Way Shoulder Stretch
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Press Vertical + Testing Aerobic
A1. Deadlift of the following, rest 1 minute between sets.
5 reps @ 70%
3 reps @ 75%
5 reps @ 70%
3 reps @ 75%
Get 1 Rep Max Numbers from Thursday, July 30th
A2. DB Standing Press @ 30×1, 4-6 reps x 4 sets, rest 1 minute between sets.
+
B. 6 Rounds of the following:
15 Cal Row/12 Cal Row
12 Box Jumps or Step-Ups
9 Burpees
B. Fitness Phase
Snatch-Olympic Lifting/Upper Body Push/Upper Body Push Assist + Aerobic Ability
A1. Power Snatch, 78-81% of 1RM Cluster, 1.1.1 x 3 sets, rest 1 minute between sets.
A2. DB Seated Press @ 31×2, 8 reps x 3 sets, rest 1 minute between sets.
A3. AMRAP 40 Seconds Abmat Sit-Ups x 3 sets, rest 1 minute between sets.
+
B. 4 Rounds for time of the following:
25 Calorie Airdyne(Men)/20 Calorie Airdyne(Women)/18 Calorie Assault Bike/14 Calorie Assault Bike
15 Toes to Bar or Box Jumps-Athlete Choice
10 DB Power Snatches @ 5/each side @ Heavy Weight
5 Strict Pull-Ups Anyway or 5 Burpees-Athlete Choice
C. Competition Phase
Rest Day/Open Gym
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.
Post Comments to Group Page.