“Friday 6.7.2019”

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

1. Vagabond Next Beginners Class on June 24th, 2019:
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.
2. Kettlebell Kitchen At Vagabond:
We are excited to announce our partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
Ordering instructions and FAQs can be found here:
Please use the gym zip code 02375 when building your account.


3. Vagabond Annual Summer Party on Saturday, July 20th @ 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 July 20th! We’ll have food, yard games, swimming, DJ for music 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!

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach led warm up focusing on opening up shoulder, can try banded shoulder stretch or any shoulder opener drills.
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
15 Seconds of Goblet Squats
Rest 10 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Pull/Upper Body Push/Curl Variation/Core + Conditioning

A1. McGill Pull-Up Cluster Supinated, x 3 sets, rest 45 seconds.

When you perform these clusters, these are unweighted, make sure you pull up quick, and relax body before you grab pull up bar. We did two weeks ago with Pronated Pull-Ups

1. People can modify to Active Pull-Up Hangs, 25 seconds, rest 20 seconds, 25 seconds.

Just SLIGHT pull up on bar with SCAP.

2. People can also do Lat Pull-Downs, 12-15 reps x 3 sets.

A2. DB Bench Press, 8-10 reps x 3 sets, rest 45 seconds.

A3. DB Hammer Curls, 10-12 reps x 3 sets, rest 45 seconds.

A4. Standing Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.


B. Conditioning of the following:

14 Minutes on the Clock complete the following of:

1 DB Thruster

2 Cal Row

3 DB Thruster

4 Cal Row

5 DB Thruster

6 Cal Row

7 DB Thrusters

8 Cal Row

Continue this fashion, going up on each movement until the 14 minutes is complete.

*If person has overhead issues, they can perform DB FLOOR PRESS, instead of DB THRUSTERS*


B. Fitness Phase

Olympic Lifting Variation + Single or Double Leg/Core

A. Clean Pull, 5 sets of 3 reps, rest 1-2 minutes between sets.

Use 90% of your best clean, last time tested was May 22nd, 2019 for 1RM

B1. 4 Point Side Bridge Progression, 25 seconds/each side x 3 sets, rest 30 seconds.

B2. Goblet Squats @ 4010, 12-15 reps x 3 sets, rest 30 seconds.


C. Conditioning of the following:

14 Minutes on the Clock complete the following of:

1 Barbell Thruster @ 75/45 lbs

2 Cal Assault Bike

3 Barbell Thruster

4 Cal Assault Bike

5 Barbell Thruster

6 Cal Assault Bike

7 Barbell Thruster

8 Cal Assault Bike

Continue this fashion, going up on each movement until the 14 minutes is complete.

*If person has overhead issues, they can perform DB FLOOR PRESS, instead of BB THRUSTERS*


C. Competition Phase

Squat Base + Snatch + Clean and Jerk + PC/Core/Upper Body + Run Conditioning

A. Box Front Squat Wide Stance, 1 rep x 20 sets @ 50-60% 1RM, rest 20 seconds between sets.

B. Traditional Deadlift, 5 sets of 3 reps @ moderate weight(lift off 2 inch blocks on each side), rest as needed between sets.

Last week we did sumo deadlift, this week tradition deadlift @ moderate weight, focus on speed out of bottom. Then we will do another 3 weeks cycle of trap bar, sumo, and traditional, and then test 4 weeks from now.

C. Power Snatch, 5 sets of 1.1 @ 70% of best Snatch, rest 1 minute between sets.

D. Clean and Jerk, 5 sets of 1.1 @ 70% of best Clean and Jerk, rest 1 minute between sets.


E. Gymnastics Conditioning of the following:

10 Sets of the following of:

150 Meter Row or 200 Meter Run-can switch every other set.

2-4 Ring Muscle-Ups Unbroken

50 Double Unders

Rest as needed between sets, and or just move thru workout as pace that is good for you, goal is all 10 sets of unbroken ring muscle ups between 2-4 repetitions.

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