"Vagabond Sunday Schedule: Circuit Training, Weightlifting Club, Powerlifting, and Open Gym"(1.11.2015)
*Vagabond Schedule for Sunday*
1. Sunday, January 11th, 2015: 8:00 am Vagabond Circuit Training.
2. Sunday, January 11th, 2015: 9:00 am to 11:00 am Open Gym
3. Sunday, January 11th, 2015: 9:00 am Vagabond Weightlifting Club
4. Sunday, January 11th, 2015: 10:00 am Vagabond Powerlifting Class. CLICK HERE FOR WORKOUT.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of dynamic work
3-5 Minutes of the following:
Banded Hamstring Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
CrossFit Tester/Aerobic Session
5 Sets of the following:
Airdyne 20 Calories
20 Box Jumps @ 24/20 inches
*Rest 2 minute between sets*
B. 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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