A. *Winners of the Vagabond Second Annual Internal Competition*
RX Men Division: David E.
RX Women Division: Suzi Estey
Scaled Men Division: Wilton Dos Santos
Scaled Women’s Division: Nicole Causey
B. Vagabond Olympic Lifting Class on Monday, August 10th @ 6:35 pm. CLICK HERE FOR WORKOUT
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat CP/Posterior Chain + AMRAP Two Variation Time Domains
A1. Front Squat of the following, rest 1 minute between sets.
8 reps @ 65%
6 reps @ 70%
5 reps @ 75%
4 reps @ 80%
A2. DB Good Mornings, 12 reps x 4 sets @ 30×1, rest 1 minute between sets.
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B. 3 Rounds for time of the following:
15 Kettlebell Swings
12 Cal Row
9 Burpees
B. Fitness Phase
Press Intense(Jerk or Press)/Upper Body Pull + Conditioning
A1. Push Jerk, 2 reps touch n go x 4 sets, rest 1:30 between sets.
A2. Strict Weighted Pronated Pull-Up Cluster, 2..2 x 4 sets, rest 1:30 between sets.
People can scale to Negative Pull-Ups, 3-4 reps or Dead Hang Holds x 30 seconds
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B. 3 Rounds for time of the following:
21 Box Jumps
15 Pull-Ups or Burpees-Athlete Choice
9 Power Cleans @ 115/75 lbs
C. Competition Phase
Monday, August 10th, 2015:
Snatch + Front Squat + Clean Pull + Jerk + Aerobic Conditioning-High Volume-Low Intense + Barbell Conditioning Snatch
A. Power Snatch(1 rep) + Squat Snatch( 2 reps) @ 70% of Power Snatch x 2 sets, 75% x 3 sets, rest as needed.
B. Front Squat, 65% x 6 reps, 70% x 6 reps, 75% x 6 reps, 80% x 5 reps x 2 sets, rest as needed between sets.
C. Clean Pull, 90% x 5 reps x 5 sets, rest as needed.
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D. 3 Rounds for time of the following:
Run 400 Meters
15 Burpees
15 Wall Balls @ 30/16 lbs
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Rest 5 Minutes
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E. Power or Squat Snatch @ 155 lbs/105 lbs, touch n go 2 reps, every minute on the minute x 6 minutes.
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