“Saturday 6.8.2019 + Schedule for the Weekend”

Categories: Blog,Competition Phase,Fitness Phase,Lifestyle Phase

Schedule for the Weekend:
1. Saturday, June 8th, 2019: 9:00 am Community Workout + Open Gym 10:00 am to 12:00 pm


2. Sunday, June 9th, 2019: 9:00 am-11:00 am Open Gym + 10:00 am Vagabond Sweat Class

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3. Sunday, June 9th, 2019: 8:30 am Vagabond Week 2 Summer Circuit Training

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option

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II. Phases Strength + Conditioning:

A. Lifestyle + Fitness Phase

Vagabond Community Day

Teams of Two Complete the following:

30-35 Minutes on the Clock of the following:

400 Meter Run or Row 500 Meters-Break up as a team

50 Russian KBS or Hang Power Cleans @ 115/75, 95/65 lbs-Break up as a team

400 Meter Run or Row 500 Meters-Break up as a team

50 Burpees-Break up as a team

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B. Competition Phase

Vagabond Community Day

A. Warm-Up of the following: Building each week for 4 weeks.

Week 3 of Sled Walks

800 Meter Sled Walk @ 75 lbs on sled for men/50 lbs on sled for women

Make sure you drive with the heel to toe, aggressive arm action and drive, drive drive, move arms in cross lateral motion with legs.

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B. Strength + Accessory Work of the following:

A. Overhead Squat, 6 sets of 2 reps, rest as needed between sets.

Week 1 of Overhead Squats-Go up in weight from 5 sets of 3 reps.

B. Push Press Clusters, 85%, 1.1 x 5 sets, rest as needed between sets.

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C. Conditioning of the following:

5 Sets of the following:

1 Minute Assault Bike @ RPM 65 or higher for men/58 or higher for women

Rest 15 Seconds

30 Second KB Farmer’s Walk @ heavy weight

Rest 15 Seconds

1 Minute Assault Bike @ Above RPM for Men/Women

Rest 30 Seconds

30 Second Overhead Fat Bar Walking Lunges @ weight chosen by athlete-Set barbell up prior

Rest 45 Seconds between sets

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D. Cool Down of the following:

800 Meter Sled Walk @ 75 lbs on sled for men/50 lbs on sled for women

Make sure you drive with the heel to toe, aggressive arm action and drive, drive drive, move arms in cross lateral motion with legs.

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