"Wednesday 12.26.2018 + Schedule for Wednesday Holiday Day"

Schedule for Christmas Holiday Week
1. Wednesday, December 26th, 2018: 9 am, 12 pm, 430 pm, 535 pm, 635 pm, 735 pm- Gym opens 830 am.

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1. Vagabond Next Beginners Class on January 7th, 2018:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.

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
Upper Body Horizontal Press/Upper Body/Upper Body + Conditioning
A1. DB Floor Press, 10-12 reps x 3 sets, rest 45 seconds.
Keep weight moderate, and can perform speed for the movement.
Go up in weight from December 12th, 12 did 12-15 reps for db floor press.
A2. Rope Tricep Push-Downs, 12-15 reps x 3 sets, rest 45 seconds.
A3. Lat Pull-Downs or Ring Rows, 10-12 reps x 3 sets, rest 45 seconds.
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B. Conditioning Piece of the following:
6 Sets of the following:
60 Second Assault Bike for Calories(Total Reps)
45 Second Plank Holds
30 Second DB Strict Press
Rest 45 seconds between sets
Total Time: 18 Minutes
B. Fitness Phase
Olympic lifting(Test Week) + Upper Body/Lower Body + Conditioning
A. Power Snatch Cluster, 75%, 1.1.1 x 3 sets, rest 1-2 minutes between sets.
Get %’s from November 29th for 1RM results
B1. Single Arm DB Standing Push Press, 8 reps/each arm x 3 sets, rest 45 seconds.
B2. DB Standing Hammer Curls, 12-15 reps x 3 sets, rest 45 seconds.
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C. Conditioning Piece of the following:
6 Sets of the following:
60 Second Cal Row(Total Reps)
45 Second Russian KBS or Ball Slams @ 70/53, 53/35 lbs(Client Choice)
30 Second Weighted Box Step-Ups(Holding Dumbbells in Hand)(Everyone should be between 12-20 inches for boxes, no more than 20 inches, and most will be under 20 inches, if need to raise to get below 20 inches, then put wooden plates under feet when stepping onto box.)
(If you want to box jump over weighted step-ups, you can, but we have jump rope on Thursday, so be careful choosing because of the high volume of jumping)
Rest 45 seconds between sets
Total Time: 18 Minutes
C. Competition Phase
Snatch Oly + Clean and Jerk Oly + Squat + PC/Core + Conditioning
A. Power Snatch, 60% x 2 reps, 70% x 2 reps, 80% x 2 reps, 85% x 2 reps, rest 1-2 minutes between sets.
B. Power Clean and Jerk, 60% x 2 + 1, 70% x 2 +1, 80% x 2 + 1, 85% x 1 + 1, rest 1-2 minutes between sets.
C. Front Squat, 60% x 5 reps, 70% x 5 reps, 80% x 5 reps x 2 sets, rest 1-2 minutes between sets.
D1. DB Floor Press, 6-8 reps x 3 sets, rest 45 seconds.
Go up in weight from December 12th, we did 8-10 reps
D2. Tricep Rope Push-Downs, 10-12 reps x 3 sets, rest 45 seconds.
D3. Standing Pallof Press, 10 reps/each way x 3 sets, rest 90 seconds.
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E. Complete the following of:
10 Minutes on the Clock of:
10 Hang Power Snatch @ 95/65 lbs
20 Double Unders
10 Burpees
20 Double Unders
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Rest 5 Minutes
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10 Minutes on the Clock of:
5 Hang Power Cleans @ 135/95 lbs
20 Double Unders
5 Chest to Bar Pull-Ups
10 Cal Row
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