*Thank You to all who came out for the Charity Dodgeball Tournament for Melanoma Cancer*

*Vagabond Yoga Class on Wednesday, April 16th, 2014 @ 7:35 pm*

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, t-spine, ankles, hips
+
3-5 minutes of workout prep
goblet squat x 5 reps
wall angels x 5 reps
run 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense + Squat Cond/Upper Body Push Cond + Upper Body Press Assistance/Elbows/Core
A. Barbell Strict Press, 6-8 reps x 3 sets, rest 1:30 between sets.
You can go up in weight slightly from last week. Last Week was 8-10 reps
B1. DB Push Press @ Moderate Effort, AMRAP 25 Seconds x 5 sets, rest 10 seconds
B2. Box Jumps Step Down, 10-12 reps x 5 sets, rest 1:30 between sets.
C1. DB External Rotation @ 30×1, 8-10 reps/each x 3 sets, rest 1 minute.
C2. Weighted Plank Holds x 35 seconds x 3 sets, rest 1 minute.
B. Fitness Phase
Upper Body Press Intense(Thruster or Front Squat or Press Movement) + Single Arm DB Pressing/Core + Lactate
A. Thruster, 2-3 reps x 5 sets, rest 2 minutes between sets.
After every rep, bring down in the front rack position and rest 2-3 seconds, then go for another repetition
B1. Seated Single Arm DB Press @ 20X1, 6-8 reps x 3 sets, rest 1 minute between sets.
B2. Weighted Plank Holds, 35 seconds x 3 sets, rest 1 minute between sets.
C. 21-18-15-12-9-6-3 of the following:
Cal Row
Front Squats @ 95/65 lbs or Overhead Squats @ 75/45 lbs
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
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.
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