“Monday 1.14.2019 + New Vagabond UniSex Hats + Vagabond Lifting Class @ 6:35 pm, All Levels Welcome!”

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

WEEK 1 of Vagabond Lifting Class Every Monday @ 6:35 pm:
● Clean Specific Warm­Up ­ Focus on Clean Pull Under
● Demo & Explanation
● 10 Minutes to work up to 80ish% of Max Squat Clean and Jerk
● Every 90 Seconds for 15 Min, 1 Slow Pull Clean + Paused Jerk
● Remaining time, Clean Dead Lift: 5×3, we are going to build this each week

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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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach led warm up focusing on opening up shoulder, can try banded shoulder stretch or any shoulder opener drills.
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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 and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Strict Press, 3-5 reps x 3 sets, rest 1-2 minutes between sets.
Go up in weight from last week, we did 4-6 reps x 3 sets @ strict press
B1.KB Row, 10-12 reps/each arm x 2 sets, rest 45 seconds.
B2. DB Powell Raises, 10 reps/each arm x 2 sets, rest 45 seconds.
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C. Conditioning of the following of:
2 Sets of the following:
AMRAP 8 Minutes of the following:
5 Cal Assault Bike
10 DB Push Press
15 Second Plank Hold
20 Jump Rope Singles
Rest 4 Minutes between sets

B. Fitness Phase
Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning
A. Front Squat, 1-2 reps x 3 sets, rest 2 minutes between sets.
Keep these moderate and doable for all 2 repetitions.
Go up in weight from last week, we did 2-3 repetitions.
B1. Goblet DB Hold Lateral March Box, 10 reps/each leg x 2 sets, rest 45 seconds.
B2. Banded Leg Curls, 25 reps x 2 sets, rest 45 seconds.
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B. Conditioning of the following of:
2 Sets of the following:
AMRAP 8 Minutes of the following:
5 Cal Row
10 Front Squats @ 95/65, 75/45 lbs
5 Box Jumps Step-Down
10 Burpees
*Rest 4 Minutes between sets*

C. Competition Phase
Snatch Oly + Squat Based/Plyo + PC/Core + Long Aerobic Conditioning
A. Snatch(Week 14 of Program), 60% x 1, 70% x 1, 80% x 1, 85% x 1, 90% x 1, 70% 1 x 3 sets, rest as needed.
B. Clean and Jerk, 60% x 1 + 1, 70% x 1 x 1, 80% x 1 x 1, 85% x 1 x 1, 90% x 1 x 1, rest as needed between sets.
C. High Bar Back Squat, 60% x 3 reps, 70% x 3 reps, 80% x 3 reps, 85% x 3 reps, 90% x 1 rep, 70% x 3 reps x 3 sets, rest as needed.
D. Push Jerk, 60% x 3 reps, 65% x 3 reps, 70% x 3 reps x 3 sets, rest as needed between sets.
E1. Snatch Pull, 90% of best snatch, 3 reps x 4 sets, rest 1 minute between sets.
E2. Negative Strict Parallet Handstand Push-Ups, 1.1.1.1 x 4 sets, rest 1 minute between sets.
So perform negative @ 3 second tempo lowering phase or slower, and then kick out, and then go again, cluster reps.
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F. Complete the following on the Assault Bike of:
10 Minutes @ Low Effort
Rest 5 Minutes Walk
10 Minutes @ Low Effort
Rest 5 Minutes Walk
10 Minutes @ Low Effort
Done
Keep RPM low, for most women keep average RPM between 52-55 and Men between 55-57

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