“Monday 12.4.2017 + Vagabond Olympic Lifting Class @ 6:35 pm”

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

1. Vagabond Next Beginners Class on December 4th, 2017:
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 8th Annual Holiday Party on Saturday, December 16th @ 7:00 pm to Midnight:
Join us all on Saturday, December 16th from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our 8th Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the new Barret’s Ale House in West Bridgewater. Save the date and go to our Facebook Annual Holiday Party Page.
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3. Vagabond Toy Drive on Saturday, December 9th @ 9:00 am
Join us all month long in December for the annual Vagabond Toy Drive to support the child life specialists at Boston Children’s Hospital. This is our 5th year partnering with our friends at Flynn’s Farm and we hope this is the most generous year yet! We will top off the drive with a benefit workout on 12.9- RSVP now @ our Facebook Annual Toy Drive Page.

Toy Drive 2017

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-90 Degree Quad Stretch/Hip Openers
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2 Sets of the following:
30 Seconds of PVC Pass Thrus
Rest 10 Seconds
30 Seconds of Jump Rope
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. Goblet Hold Split Squats, 5 reps/each side x 3 sets, rest 45 seconds.
Go Heavier than you would In higher reps
A2. DB Lat Pull-Overs, 10-12 reps x 3 sets, rest 45 seconds.
Person can modify to Lat Pull-Downs, 10-12 reps x 3 sets
A3. Plank Holds, 25 seconds, rest 5 seconds, 25 seconds, rest 5 seconds, 10 second hard holdx 3 sets, rest 45 seconds.
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B. Complete the following of:
3 Sets of the following:
5 Minutes on the Clock:
5 Calorie Row
5 Wall Balls or Goblet Squats
5 Burpees
5 Calorie Row
5 Russian KBS
5 Burpees
Rest 2 Minutes between sets

B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A1. Pause Mid Thigh Power Snatch, 3 reps x 3 sets, rest 60 seconds.
Snatch Deadlift up to high hang position, then bring down to mid thigh position and pause for 1 second, and then snatch.
A2. Standing Cable Row, 8 reps heavy/each arm x 3 sets, rest 45 seconds.
A3. Ball Pressing Core Activation, 8 reps @ 2 second hold x 3 sets, rest 45 seconds.
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B. Complete the following of:
3 Sets of the following:
5 Minutes on the Clock:
5 Calorie Assault Bike
5 Wall Balls
5 Power Snatch @ 75/45 lbs
5 Calorie Assault Bike
5 Wall Balls
5 Box Jumps Step-Down
Rest 2 Minutes between sets

C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. Clean Clusters of the following:
1.1 @ 65%
1.1 @ 70%
1.1 @ 75%
1.1 @ 80%
B. High Bar Back Squat of the following:
5 reps @ 60%, 3 reps @ 70%, 2 reps @ 80%, 2 reps @ 85%, 1 rep @ 90%, rest as needed between sets.
C. Clean Pull Cluster, 1.1 x 3 sets @ 100% or more, rest as needed between sets.
D1. Reverse Hyper, 20 reps moderate weight x 3 sets, rest 30 seconds.
D2. Banded Leg Curls, 20 reps x 3 sets, rest 30 seconds.
D3. Banded Face Pulls, 20 reps x 3 sets, rest 30 seconds.
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E. Conditioning Piece of the following:
3 Rounds for quality, not for time of:
100 Double unders
30 Cal Row
15 Kipping Deficit Handstand Push-Ups

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