“Vagabond Schedule for Holiday Week”(11.25.2015)

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

*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. Saturday, November 28th, 2015: 9:00 am Lifestyle Phase Class

5. Saturday, November 28th, 2015: 10:00 am Competition Phase Class

6. Sunday, November 29th, 2015: 9:00 am to 11:00 am Open Gym

7. Sunday, November 29th, 2015: 10:00 am Powerlifting Class

Mark “The Man” Condon

Mark Condon Halloween

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:
20 seconds airdyne or row 100 meters
5 indian push-ups
5 goblet squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical+ Single Leg/Posterior Chain + Aerobic OTMEM
A1. Front Squat, 65%, 5 reps x 3 sets, rest 45 seconds between sets.
Focus on Speed out of the Bottom
A2. DB Seated Press on Bench, 8-10 reps x 3 sets, rest 45 seconds between sets.
A3. Back Extensions, 10-12 reps x 3 sets, rest 45 seconds between sets.
C. Complete the following for the time of:
30/25 Cal Row
30 Box Jumps or Step-Ups
20 Burpees
30/25 Cal Row
30 Box Jumps or Step-Ups
20 Burpees

B. Fitness Phase
Front Squat/Upper Body Press/DB Curl + Aerobic OTMEM
A1. Front Squat, 70% x 3 reps x 3 sets, rest 1 minute between sets.
Please follow percentages for your 1rm
A2. DB Bench Press, 10-12 reps @ 31×1 x 3 sets, rest 1 minute.
Compare to Tuesday, November 17th, 2015-Last time was 8-10 @ tempo of 20×1
A3. DB External Rotations, 8/each arm x 3 sets, rest 1 minute.
Use about 8-10% of your best close grip bench press
B. Complete the following for time of:
35/30 Calorie Airdyne or 28/22 Calorie Assault Bike
25 Hang Power Cleans @ 95/65 lbs, 75/45 lbs or Kettlbell Swings-Client Choice
20 Toes to Bar or Box Jumps-Client Choice
35/30 Calorie Airdyne or 28/22 Calorie Assault Bike
25 Hang Power Cleans @ 95/65 lbs, 75/45 lbs
20 Toes to Bar or Box Jumps-Client Choice

C. Competition Phase
3 Position Clean + Front Squat + Clean Pull + Oh Squat
A. Power Clean, 2 touch n go reps @ 75% x 10 sets, rest 45 seconds between sets.
B. Clean Pull, 95% of best clean, 3 reps x 3 sets, rest 1:30 between sets.
C. Front Squat, 80% x 1 rep x 5 sets, rest 1:30 between sets.
D. Overhead Squat, 80% of best 1RM, 3 reps x 4 sets, rest 1:30 between sets.
+
E. 2 Sets of the following:
500 Meter Row
Rest 1 Minute
8-10 Muscle-Ups-Do Not Have to be Unbroken-Big Sets But go AMRAP -2, meaning go about 2 before failure or before your max muscle ups. Be Smart.
Rest 1 Minute
500 Meter Row
Rest 1 Minute
150 Double Unders
Rest 1 Minute
Row 500 Meters
Rest 3 Minutes between Sets

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