“Costume Dress-Up for Halloween + New Vagabond Monthly Weightlifting Club on Sunday”(10.30.2014)

Categories: Blog,Competition Phase,Fitness Phase,Lifestyle Phase,Scaled-Up

*Vagabond Monthly Weightlifting Club this Sunday, November 2nd from 9:45 am-10:45 am*

We will be offering a Monthly Vagabond Weightlifting Club on Sunday once a month for all Vagabonds to take part in free of charge. This will be geared towards the person any person who wants to extend their knowledge of the weightlifting movements in the clean and jerk and snatch. We will take you thru the proper progressions thru each movement, and will be built off of our Weekly Vagabond Olympic Lifting Class offered on Monday’s. This also allows the person who cannot make the Monday Session offered by Coach John Dunlap, to be able to work with a coach on Sunday Mornings for some guidance and help. All levels are welcome to attend and encouraged to participate in this class.

*Vagabond Costume Competition for  Thursday, October 30th + Friday, October 31st*

At Vagabond we will celebrate the Holiday Spirit for Halloween by having a competition for the best dressed throughout the day for Halloween at Vagabond. You may wear whatever you want during any of the classes offered on Thursday, October 30th + Friday, October 31st. Wear your best costume and make it count!

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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Coach Option
+
4-6 Minutes of the following:
Run 100 Meters
5 Goblet Squat
Row 100 Meters
5 Face Pulls

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
5 Sets of the following:
30 Seconds of Russian Kettlebell Swings, rest 30 seconds
+
rest 3 minutes
+
5 Sets of the following:
15 Box Jumps
9 Burpees
6 Ring Rows
Rest 1 minute between sets
+
rest 3 minutes
+
5 Sets of the following:
30 Seconds of Airdyne, rest 30 seconds-aerobic sustainability

B. Fitness Phase
Maximum Aerobic Power Sessions
5 Minutes @ 85% of:
Row 150 Meters
Burpees 5 repetitions
+
Rest 3 Minutes
+
5 Minutes @ 85% of:
Airdyne 12 Calories
5 Russian Kettlebell Swings
+
Rest 3 Minutes
+
5 Minutes @ 85% of:
100 Meter Run
7 Thrusters @ 65 lbs/45 lbs
+
Rest 3 Minutes
+
5 Minutes @ 85% of:
Row 150 Meters
5 Box Jumps
+
Rest 3 Minutes
+
5 Minutes @ 85% of:
Run 100 Meters
14 Walking Lunges
7 Barbell Push Press @ 65/45 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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