“Friday 12.7.2018”

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

1. Vagabond Next Beginners Class on December 10th, 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 Toy Drive on Saturday, December 15th @ 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 6th 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 12.15- RSVP now @ our Facebook Annual Toy Drive Page

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 Plank Holds(Arms must be in line or little outside shoulders)
Rest 10 Seconds
30 Seconds of Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bend + Upper Body/Core + Conditioning
A. Traditional Deadlift, 5 sets of 3 reps, rest as needed between sets.
Go up in weight from November 23rd, 2018, we did 5 sets of 3 reps
B1. Ball Pressing Core, 8 reps @ 3 second hold x 3 sets, rest 30 seconds.
B2. KB Single Arm Farmer’s Hold, 30 seconds/each arm x 3 sets, rest 30 seconds.
Focus on breath work, inhale thru nose, exhale thru nose/mouth, focus on belly and nasal breathing
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C. Complete the following of:
3 Sets of the following:
500 Meter Row
20 DB Thrusters or Barbell Thrusters @ 75/45 lbs
16 Box Jumps or Step-Ups
No rest, move thru the 3 rounds.

B. Fitness Phase
Lower Body/Core/Lower Body/Core + Conditioning
A. Clean Pull, 5 sets of 3 reps, 90-100% of your best clean, rest 1 minute between sets.
B1. Deadbug Variation, 10 reps/each leg x 3 sets, rest 45 seconds.
Can vary it by holding plate behind head if you want as well.
B2. Goblet Hold or Plate Hold Lateral Lunge, 8 reps/each leg x 3 sets, rest 45 seconds.
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C. Complete the following of:
3 Sets of the following:
200 Meter Run or 18/14 Cal Assault Bike
20 Russian KBS
200 Meter Run or 18/14 Cal Assault Bike
20 Shoulder to Overhead(Push Jerk)@ 115/80, 95/65 lbs
No rest, move thru the 3 rounds.

C. Competition Phase
Squat Base+ Snatch + Clean and Jerk + PC/Core/Upper Body + BB Conditioning
A. Snatch, same as Monday routine
B. Clean and Jerk, same as Monday routine.
C. Single Leg DB Split Squats, 8 reps/each leg @ 25% of bodyweight in dumbbells in each hand x 3 sets, rest 2 minutes between sets.
D. Strict Chest to Bar Pull-Ups, AMRAP Sets x 3 sets, rest 1 minute.
E. Push Press, 60% x 3 reps, 65% x 3 reps, 70% x 2 reps x 3 sets, rest as needed between sets.
F1. Barbell Good Mornings, 5 reps x 3 sets, rest 1 minute.
E2. DB Tricep Extensions, 10-12 reps Laying on Bench x 3 sets, rest 2 minutes
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F. Bike Lactate Work of the following:
2 Sets of the following:
750 Meter Row, rest 6-8 minutes between sets
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Rest 15 Minutes
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2 Sets of the following:
750 Meter Row, rest 6-8 minutes between sets.
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G. Bike/Row Recovery Work of the following:
10 Minute Easyyyyy Pace Recovery Ride
Same as last week, to help flush system out.

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