“Monday 1.7.2019 + Vagabond Lifting Class is Back @ 6:35 pm”

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

Vagabond Lifting Class Week 4 
Snatch Specific Warm­Up/Pull Unders
● Demo & Explanation
● Max Snatch for the day. Take your time building up.
● Remaining time, Snatch Dead Lift: 5×3, we are going to build this each week ­ This
should be performed above 100% of max snatch
+

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.
+
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:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
+
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of KBS
Rest 10 Seconds
30 Seconds of Banded Good Mornings

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Strict Press, 4-6 reps x 3 sets, rest 1-2 minutes between sets.
Go up in weight from last week, we did 5-7 reps x 3 sets @ strict press
B1. Ring Rows, 10-12 reps x 2 sets, rest 45 seconds.
B2. DB Ext Rotations, 10 reps/each arm x 2 sets, rest 45 seconds.
+
C. Conditioning of the following of:
AMRAP 16 Minutes of the following:
10 Calorie Assault Bike
12 DB Strict Press or DB Floor Press(Those who Mobility Issues Overhead-Choose This)
10 Ball Slams
30 Jump Rope Singles

B. Fitness Phase
Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning
A. Front Squat, 2-3 reps x 3 sets, rest 2 minutes between sets.
Keep these moderate and doable for all 3 repetitions.
Go up in weight from last week, we did 3-5 repetitions.
B1. KB Farmer’s Walk, 45 seconds walk x 2 sets, rest 45 seconds.
B2. DB Walking Lunges, 10 reps/each leg x 2 sets, rest 45 seconds.
+
B. Conditioning of the following of:
AMRAP 16 Minutes of the following:
10 Cal Row
8 Hang Squat Cleans @ 115/80, 95/65 lbs
10 Pull-Ups or Jumping Pull-Ups
8 Burpees

C. Competition Phase
Snatch Oly + Squat Based/Plyo + PC/Core + Long Aerobic Conditioning
A. Snatch(Week 13 of Program), 60% x 4 reps, 70% x 4 reps, 80% x 4 reps, 85% x 4 reps x 2 sets, rest as needed.
B. Clean and Jerk, 60% x 4 cleans + 1 jerk, 70% x 4 cleans + 1 jerk, 80% x 4 cleans + 1 jerk, 85% x 4 cleans + 1 jerk x 2 sets, rest as needed.
C. High Bar Back Squat, 60% x 4 reps, 70% x 4 reps, 80% x 4 reps, 85% x 3 reps x 3 sets, rest as needed between sets.
D. Strict Press, 5 reps x 4 sets, rest as needed between sets.
E1. Snatch Deadlift, 5 reps x 3 sets @ 100% of best snatch, rest 1 minute.
E2. Strict Parallet Handstand Holds, 30 seconds, rest 10 seconds, 30 seconds x 3 sets, rest 1 minute.
+
F. Complete the following on the Assault Bike of:
12 Minutes @ Low Effort
Rest 5 Minutes Walk
12 Minutes @ Low Effort
Rest 5 Minutes Walk
6 Minutes @ Low Effort
Done
Keep RPM low, for most women keep average RPM between 51-54 and Men between 54-56

Post Comments to Group Page.

Leave a Reply