“Monday 8.7.2017 + VBC Olympic Lifting Class @ 6:35 pm”

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

Vagabond Olympic Lifting Class on Monday, August 7th, 2017. CLICK HERE FOR WORKOUT.

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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on August: Use Coupon in July Newsletter for Discounted Price.
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 Internal Competition Throwdown on Saturday, September 23rd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 23rd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!
CLICK HERE TO REGISTER.

Ladies

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull Assistance + Conditioning
A1. CrossOver Box Step-Ups @ 11×1, 8/each leg x 3 sets, rest 45 seconds between sets.
A2. Strict Pronated Pull-Ups, 6-10 reps total x 3 sets, rest 45 seconds between sets.
People can sub in Negative Pull-Ups, 4-5 reps total or Lat Pull-Down, 10-12 reps x 3 sets
A3. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds between sets.
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B. Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 12-15 Box Jumps or 16 Total Box Step-Ups Weighted
Even Minute: 45 Second Assault/Airdyne
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Rest 2 Minutes
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Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 12-15 Wall Balls or Goblet Squats
Even Minute: 45 Second Assault/Airdyne

B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A1. High Bar Back Squat, 8-10 reps x 3 sets, rest 1 minute.
Goal is to hit 10 reps for all sets, but if you hit 8 or 9 reps, do not go up weight next set, stay at same weight.
A2. DB Row, 8-10 reps/each arm x 3 sets, rest 1 minute.
A3. Side Bridge, 25 second/each side x 3 sets, rest 1 minute.
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B. Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 5 Hang Squat Cleans @ 115/75 lbs, 95/65 lbs + 20 Double Unders(30 Single Unders)
Even Minute: 45 Second Row or 20 Meter Shuttle Run
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Rest 2 Minutes
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Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 12-15 Box Jumps or Step-Ups
Even Minute: 45 Second Row or 20 Meter Shuttle Run

C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. Overhead Squat, 1 rep x 8 sets @ 85%, rest 2 minutes between sets.
B. Snatch of the following: Power or Squat
70% x 1.1, 75% x 1.1, 80% x 1.1, 85% x 1.1, rest as needed between sets.
C. High Hang Snatch Pull( +1 rep) + Mid Thigh Snatch Pull( +1 rep) x 4 sets, rest as need between sets.
Use 70-80% of best 1rm snatch
D. Gymnastics Conditioning Benchmark Training:
25 Chest to Bar Pull-Ups
25 Burpees
25 Chest to Bar Pull-Ups
25 Burpees
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E. 8 Minutes on the Clock:
30 Double Unders
15 Hang Power Snatches @ 75/45 lbs

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