“Friday 1.11.2019”

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

1. Vagabond Next Beginners Class on January 28th, 2018:
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 Foundations of Rowing Speciality Class on Sunday, February 3rd, 2019, 10:30 am to 12:00 pm:
This class will be taught by Coach Jason Lounge and will go over all the fundamentals of rowing to make your more efficient within your conditioning workouts, be able to get more meters, calories, and better efficiency throughout being on the rower during your workouts. The cost of the speciality class is only $20, and will receive invaluable feedback from Coach Jason on rowing technique, form, and the ability to produce more power over a given period during a workout. Sign up today by contacting Kevin or Jason. Limited to 10 spots.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bend + Upper Body/Core + Conditioning
A. Sumo Deadlift, 1 rep heavy x 5 sets, rest 1-2 minutes between sets.
December 28th, we did 5 sets of 2 reps
B1. Tall Kneeling Single Arm DB or KB Press, 10-12 reps/each arm x 3 sets, rest 30 seconds.
B2. Ball Pressing Core, 8 reps @ 3 second hold x 3 sets, rest 30 seconds.
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C. Complete the following for time of:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 45 Second Cal Assault Bike
Minute 2: 30 Second Heavy Farmers Walk
Minute 3: 45 Second Ball Slams
Minute 4: 30 Second Jump Rope

B. Fitness Phase
Lower Body/Core/Lower Body/Core + Conditioning
A. Snatch Complex of the following:
Snatch Deadlift(+2 rep) + Snatch High Pull(2 reps) x 3 sets, rest as 1-2 minutes between sets.
Use 80-90% of your best snatch, perform 2 snatch deadlifts, and then 2 snatch high pulls, this is ONE set, high pull is a higher pull than your regular pull, weight is lighter and bring barbell under chin or as high as you can
B1. DB Box Step-Ups, 5 reps/each way x 3 sets, rest 45 seconds.
B2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
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C. Complete the following of:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 45 Second Cal Row
Minute 2: 30 Second Jump Rope-Double or Single Unders
Minute 3: 45 Second Plank Hold
Minute 4: 30 Second Barbell Thrusters @ 75/55 lbs

C. Competition Phase
Squat Base+ Snatch + Clean and Jerk + PC/Core/Upper Body + BB Conditioning
A. Snatch, 60% x 4 reps, 65% x 4 reps, 70% x 4 reps, 75% x 4 reps, rest as needed.
B. Clean and Jerk, 60% x 3 +1, 65% x 3 + 1, 70% x 3 +1, 75% x 3 + 1, rest as needed between sets.
C. High Bar Back Squat, 60% x 3 reps, 70% x 3 reps, 80% x 3 reps x 3 sets, rest 1-2 minutes between sets.
D1. RDL, 90% of best clean, 5 reps x 4 sets, rest 1 minute.
D2. Toes to Bar Unbroken, 15-20 reps x 4 sets, rest 90 seconds.
E. Push Press, 60% x 4 reps, 65% x 4 reps, 70% x 3 reps x 2 sets, rest as needed.
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F. Assault Bike Work of the following:
10 Sets of the following:
20 Second Assault Bike @ Hard Effort, rest 3 minutes or more between sets.

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