"Vagabond Yoga Class + Nutrition Analysis Breakdown Offered by Vagabond Expert"(10.15.2014)

*Vagabond Nutrition Analysis Breakdown by Mike K*

Below is just a sample of what Mike K. does for our nutrition clients for a nutritional analysis breakdown just with macronutrients. He also will go over calorie targets, food breakdown, and major points of discussion for topics.

*Contact Mike K here for any questions and/or setting up for consults in the future.*

CLICK HERE TO CONTACT.

Food Log Breakdown: Based on the 3 days of food logging,your macronutrient in take looks like this:

 Calories:1650/1871/1382kcal
 Fat: 45.0/78.3/61.2 grams
 Carb: 188.9/141.6/88.1 grams
 Protein: 118.9/153.9/120.4 grams

The ratios break down to (F/C/P): 24/47/29%, 37/30/33%, & 39/25/36%

*Vagabond Yoga Class on Wednesday, October 15th, 2014 @ 7:35 pm.*

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of banded hamstring mobility work
+
3-5 minutes of the following:
run 100 meters
5 indian push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Upper Body Pull/Single Leg + Upper Body Push/Upper Body Pull/Core
A1. DB Seated Press, 10 reps @ 30×1 x 3 sets, rest 1 minute.
A2. DB Bent Over Row Heavy, 8-10/each arm x 3 sets, rest 1 minute.
A3. DB Box Step Ups @ 16/12 inches, 10/each leg x 3 sets, rest 1 minute.
B1. DB Powell Raises @ 30×1, 8 reps/each x 3 sets, rest 1 minute.
B2. DB Zotman Curls @ 30×1, 8 reps x 3 sets, rest 1 minute.
B3. Sorensen Hold, 45-60 seconds x 3 sets, rest 90 seconds.
B. Fitness Phase
Upper Body Press Oly Style+ Upper Body Pull/PC+ Single Arm/Carry KB or DB
A. On the Minute, Every Minute x 12 Minutes of:
Even Minute: Push Press from Rack, 3-4 reps moderate weight
Odd Minute: Weighted Supinated Pull-Up Cluster, 2.2 moderate weight
+
Rest 2 Minutes
+
B. On the Minute, Every Minute x 12 Minutes of:
Even Minute: DB Push Press, 4-6 reps tough
Odd Minute: Front Lean Rest on Dumbbells x 25 seconds
+
Rest 2 Minutes
+
C. On the Minute, Every Minute x 6 Minutes of:
Even Minute: Single Arm DB Bench Press, 4-6 reps tough
Odd Minute: 30 Second KB Double Arm Farmer Carry
C. Competition Phase
Bend Intense + Oly Pulls + Front Squat Mod + High Aerobic Efforts
AM Session
A. 2 Position Snatch(floor-mid thigh), 80% x 1 rep x 3 sets, 83% x 1 rep x 3 sets, rest 1:30 between sets—Power Snatch Position
B. Snatch Pull, 105% x 3 reps x 3 sets, rest 1:30 between sets.
C. Muscle Snatch, on the minute, every minute x 8 minutes @ 100% from September 24th x 1 rep–
D. Front Squat Moderate of the following:
60% x 4 reps @ 22×1
65% x 4 reps @ 22×1
70% x 4 reps @ 22×1
60% x 4 reps @ 22×1
+
Rest 3 Hours
+
PM Session
3 Rounds for time of the following:
50 Double Unders
10-15 Chest to Bars Unbroken—Choose number that you know you will go unbroken
15 KB Thrusters Double Arm @ 53/35 lbs
200 Meter Run
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