“Monday 1.28.2019 + Vagabond Lifting Class @ 6:35 pm”

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

WEEK 3:
● Clean Specific Warm­Up
● Demo & Explanation
● 10 Minutes to work up to 80-­85% of Max Squat Clean and Jerk
● Every 90 Seconds for 15, Cluster: 1.1.1 at the same weight as last week
● Remaining time, Clean Dead Lift: 5 x 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:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats

II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Strict Press, 1-2 reps x 3 sets, rest 1-2 minutes between sets.
Go up in weight from last week, we did 2-3 reps x 3 sets @ strict press
B1. Lat Pull-Down,, 12-15 reps x 2 sets, rest 45 seconds.
B2. DB Zotman Curls, 12-15 reps x 2 sets, rest 45 seconds.
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C. Conditioning of the following of:
10 Sets of the following:
75 Seconds On/45 Seconds off of the following:
4 DB Hang Clean + Push Press
4 Burpees
Remaining time Cal Row
Score is total cals on Row

B. Fitness Phase
Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning
A. High Bar Back Squat, 65%, 4 reps x 4 sets, rest as needed between sets.
% for 1RM: December 3rd or October 17th
B1. Goblet Hold Walking Lunges, 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:
10 Sets of the following:
75 Seconds on/45 Seconds off of the following:
5 Hang Power Clean @ 135/95, 115/80 lbs
5 Front Squats
Remaining Time Burpees or Cal Assault Bike
Score is total Burpees or Cal Assault Bike(Can Switch off every Round if you like as well)

C. Competition Phase
Snatch Oly + Squat Based/Plyo + PC/Core + Long Aerobic Conditioning
A. Snatch(Week 16 of Program), 60% x 1, 70% x 1, 80% x 1, 85% x 1, 80% x 1 x 3 sets, rest as needed.
B. Clean and Jerk, same rep scheme and %’s as Snatch above, rest as needed.
C. High Bar Back Squat, 70% 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.(Week 2 of Iso Holds)
D. Push Jerk, 65% x 3 reps, 70% x 3 reps, 75% x 2 reps, 80% x 2 reps, 85x 1 rep x 2 sets, rest as needed.
E1. Snatch Pull, 100% of best snatch, 3 reps x 5 sets, rest 45 seconds.
E2. Strict Negative Parallet Handstand Push-Ups, 1.1.1 x 5 sets, rest 90 seconds.
Perform negatives @ 4 second tempo eccentric portion.
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F. Complete the following on the Assault Bike of:
6 Minutes @ Low Effort
Rest 3 Minutes Walk
6 Minutes @ Low Effort
Rest 3 Minutes Walk
6 Minutes @ Low Effort
Rest 3 Minutes Walk
6 Minutes @ Low Effort
Rest 3 Minutes Walk
6 Minutes @ Low Effort
Done
Keep RPM low, for most women keep average RPM between 55-57 and Men between 57-59

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