*Vagabond Schedule for the Weekend of November 22nd*
1. Sunday, November 22nd, 2015: 8:00 am Vagabond Circuit Training Week 8
2. Sunday, November 22nd, 2015: 9:00 am to 11:00 am Vagabond Open Gym
*Vagabond Schedule for Thanksgiving Holiday Week*
1. Wednesday, November 25th, 2015: 6 am, 715 am, 9 am, 12 pm, 430 pm
2. Thursday, November 26th, 2015: Thanksgiving Day 9:00 am Class Only
3. Friday, November 27th, 2015: Open Gym 8:00 am to 2:00 pm
4. Regular Weekend Schedule
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of dynamic work
3-5 Minutes of the following:
Banded Hamstring Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase and Competition Phase:
A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries
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