"Vagabond Spring Special for New Members"(3.3.2015)

*Vagabond Spring Special for the Month of March Only*

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
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3-5 Minutes of Shoulder Banded Stretch
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3 Sets of the following Run By Coach Warm-Up:
20 Second Airdyne
Rest 10 Seconds
20 Seconds Sit-Ups or Plank Holds
Rest 10 Seconds
20 Second No Push-Up Burpee
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions + Core/Core
4 Sets of the following @ Moderate Aerobic Pace:
20 Calories on Airdyne/15 Calories on Assault
15 Goblet Squats
15 Kettlebell Swings Russian
20 Calories on Airdyne/15 Calories on Assault
Rest 3-4 Minutes between sets
B. Fitness Phase
Maximum Aerobic Power Sessions
4 Sets of the following @ increasing intensities—80%-85%-90%-95 of:
15 Cal Row
15 DB Push Press @ Moderate Weight
15 DB Front Squats
15 Cal Row
Rest 3-4 minutes between sets
C. Competition Phase
Power Clean Mod Complex + Press(Push) + Snatch Pull + Gymn Based Burner
A. High Bar Back Squat, 90% x 1 rep x 3 sets, rest as needed between sets.
B. Strict Handstand Push Ups, 8-10 reps or Clusters of 3.3.3.1 x 4 sets, rest as needed between sets.
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B. 4 Sets of the following @ 85%:
20 Cal Row
15 Box Jumps @ 24 inches/20 inches
10 Chest to Bar Pull-Ups or Burpees-Athlete Choice
Rest 60 Seconds between sets
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