"Vagabond Sunday Schedule: 9 am to 11 am Open Gym Time"(7.5.2015)

*Schedule for the Weekend of the Fourth of July*

1. Saturday, July 4th, 2015: 9 am Lifestyle/Fitness Phase + 1000 am Competition Phase

2. Sunday, July 5th, 2015: 9 am to 11 am Open Gym

Samantha

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of dynamic work
Coach Option
+
3-5 Minutes of the following:
Banded Hamstring Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase and Competition Phase:
A. 
 Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B. 
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C. 
 Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries
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