“Monday 6.19.2017 + Vagabond Olympic Lifting Class @ 6:35 pm”

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

Vagabond Olympic Lifting Class on Monday, June 19th @ 6:35 pm. CLICK HERE FOR WORKOUT.

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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on July 10th:
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.
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2. Vagabond Circuit Training Class Starts on Sunday, June 25th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.
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3. Vagabond Annual Summer Party on Saturday, August 5th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 5th! We’ll have food, yard games, swimming and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!

Greg Y

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option-Different Type of Warm-Up-Change it up!
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings-Russian
5 Scap Push-Ups

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull Assistance + Conditioning
A1. DB Box Step-Ups, 8 reps/each leg x 3 sets, rest 45 seconds.
A2. DB Row, 8-10 reps/each arm x 3 sets, rest 45 seconds.
A3. DB External Rotations, 8-10 reps/each arm @ 30×1 x 3 sets, rest 45 seconds.
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B. 21 Minutes on the Clock: Every Three Minutes Complete the following:
5 Front Squats @ Moderate Weight(Can modify to goblet squats or box squats for assistance)
200 Meter Run(200 Meter Row Sub)
5-8 Burpees
You should complete 6 sets in total, if it takes you 2 minutes, then rest 1 minute.

B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A1. High Bar Back Squat, 3 reps x 3 sets @ 70-80% of best 1RM, rest 45 seconds.
Use a tempo of 30×1 for back squats
A2. Standing Pallof Press, 10 reps/each side x 3 sets, rest 45 seconds.
A3. Sorensen Hold, 45 seconds total x 3 sets, rest 45 seconds.
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B. 21 Minutes on the Clock: Every Three Minutes Complete the following:
3 touch n go squat cleans @ 155/105, 135/95, 115/75 lbs
200 Meter Run(200 Meter Row Sub)
5-7 Bar Facing Burpees
You should complete 6 sets in total, if it takes you 2 minutes, then rest 1 minute.

C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. Front Squat, 70% x 3 reps x 3 sets, rest 1-2 minutes between sets.
B. Snatch of the following:
65% x.1.1
75% x 1.1
80% x 1
85% x 1
65% x 1.1.1.1
C. Snatch Pull, 3 reps x 5 sets @ 110% of best snatch, rest 1-2 minutes between sets.
D1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds.
D2. Reverse Hyper, 10 reps x 3 sets @ 50% of best back squat, rest 45 seconds.
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E. Gymnastics Conditioning Fatigue Testing:
30 Muscle-Ups For Time(If you cannot complete 30 muscle ups for time, make note of this and complete 100 Chest to Bar Pull-Ups For Time)

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