“Monday 1.21.2019 + Vagabond Lifting Class @ 6:35 pm”

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

WEEK 2 of Vagabond Lifting Class @ 6:35 pm Every Monday Night: All Levels Welcome!
● Clean Specific Warm­Up
● Demo & Explanation
● 10 Minutes to work up to 80­85% of Max Squat Clean and Jerk
● Every 90 Seconds for 15, Clean and Jerk Cluster: 1.1
● 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.
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3. Vagabond Register for the CrossFit Opens Starting in January/February Now:
The 2018 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 65 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This year they have opened the variety and choice once again, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.
Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!
CLICK HERE TO REGISTER.

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
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Plank Hold
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 Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Strict Press, 2-3 reps x 3 sets, rest 1-2 minutes between sets.
Go up in weight from last week, we did 3-5 reps x 3 sets @ strict press
B1. Standing Cable Row, 10-12 reps/each arm x 2 sets, rest 45 seconds.
B2. DB Curls Standing, 12-15 reps x 2 sets, rest 45 seconds.
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C. Conditioning of the following of:
3 Sets of the following:
AMRAP 6 Minutes of the following:
5 Cal Row
10 DB Strict Press
5 Ball Slams
20 Jump Rope Singles
Rest 2 Minutes between sets

B. Fitness Phase
Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning
A. Front Squat, heavy single, 10 minute time limit, rest as needed between sets.
*Coaches take videos of people hitting their Front Squats and post to Group or Send to Coach Kevin*
B1. Goblet DB Hold Box Step-Ups, 10 reps/each leg x 2 sets, rest 45 seconds.
B2. Back Extensions, 12-15 reps x 2 sets, rest 45 seconds.
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B. Conditioning of the following of:
3 Sets of the following:
AMRAP 6 Minutes of the following:
5 Cal Assault Bike
10 Wall Balls
5 Pull-Ups
10 Hang Power Cleans @ 115/80, 95/65 lbs
Rest 2 Minutes between sets

C. Competition Phase
Snatch Oly + Squat Based/Plyo + PC/Core + Long Aerobic Conditioning
A. Snatch(Week 15 of Program), 60% x 1, 70% x 1, 80% x 1, 85% x 1, 90% x 1 x 2 sets, rest as needed.
B. Clean and Jerk, same rep scheme and %’s as Snatch above, rest as needed.
C. High Bar Back Squat, 65% of 1rm, 2 reps @ 2 second lowering phase + 2 second iso hold in bottom of squat, x 5 sets, rest as needed between sets, 2 minutes or more.
D. Strict Press, 5 reps x 3 sets, rest 1-2 minutes between sets
We did 5 reps on January 7th
E1. Snatch Deadliftl, 90% of best snatch, 35reps x 3 sets, rest 1 minute between sets.
E2. Strict Parallet Handstand Holds, 35 seconds, rest 20 seconds, 35 seconds x 3 sets, rest 1 minute between sets.
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F. Complete the following on the Assault Bike of:
8 Minutes @ Low Effort
Rest 4 Minutes Walk
8 Minutes @ Low Effort
Rest 4 Minutes Walk
8 Minutes @ Low Effort
Rest 4 Minutes Walk
8 Minutes @ Low Effort
Done
Keep RPM low, for most women keep average RPM between 53-56 and Men between 56-58

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