“Monday 11.25.2019 + Vagabond Lifting Class @ 6:35 pm “

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

Vagabond Lifting/Barbell Conditioning Class @ 6:35 pm Every Monday:

Warm-Up

Push Press Skill Work

Jerk Skill Work

Conditioning of:

10 Cal Assault Bike

15 S2OH

20 Double Unders(40 Single Unders)

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1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.

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2. Vagabond 9th Annual Holiday Party on Saturday, December 14th @ 7:00 pm to 11:00 pm:
Join us all on Saturday, December 14th from 7:00 pm to 11:00 pm, as we celebrate the Holidays with our closest Vagabond Friends for our 10th Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.

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3. Vagabond Annual Toy Drive for the Boston Children’s Hospital on Saturday, December 21st @ 9:00 am Workout:

Join us all month long in December for the annual Vagabond Toy Drive to support the child life specialists at Boston Children’s Hospital. This is our 7th year partnering with our friends at Flynn’s Farm and we hope this is the most generous year yet! We will top off the drive with a benefit workout on 12.21- RSVP now @ our Facebook Annual Toy Drive Page.

Thank You All for the Donations!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Focus on Hip Opening + Calf Mobility
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4-5 Minutes of the following:
20 Seconds of banded monster band walks
20 Seconds of Goblet Squats
20 Seconds of Plank Holds
20 Seconds of Assault Bike

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Press Vertical/ Upper Body Row/Core/Curls+ Conditioning

A1. DB or KB Strict Press Heavy, 4 reps x 3 sets, rest 45 seconds.

On November 18th, we did 5 reps, try to go up in weight this week, stay there.

A2. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.

A3. DB Bench Press Alternating Single Arm Press, 8 reps/each arm x 3 sets, rest 45 seconds.

You will press with left arm and keep right arm stationary in up position, and then will press with right arm and keep left arm stationary in up position, do this for 8 reps each arm

A4. DB Zotman Curls, 8-10 reps x 3 sets, rest 45 seconds.

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B. Conditioning of the following:

21-15-9-6-3 of the following:

Cal Row

No Push-Up Burpees

50-40-30-20-10 of the following:

Single Unders Jump Rope

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B. Fitness Phase

Upper Body Press Horizontal or Vertical(Every Other Week)+ Upper Body Push/Upper Body Pull + Conditioning

A1. DB Bench Press Heavy, 5 reps x 3 sets, rest 45 seconds.

On November 11th, we did 6-8 reps.

A2. KB Rotational Row, 8-10 reps x 3 sets, rest 45 seconds.

A3. Tricep Push-Downs, 10 reps x 3 sets, rest 45 seconds.

A4. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.

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B. Conditioning of the following:

21-15-9-6-3 of the following:

Cal Assault Bike

DB Push Press

50-40-30-20-10 of the following:

Jump Rope Single Unders or Double Unders

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C. Competition Phase

Deadlift Variation + Single Leg + Upper Body Pull + Upper Body Push + Core/PC + Cond.

A. Tradtional Deadlift, 5 sets of 2, rest as needed between sets.

Make sure it’s not a slow eccentric, get right to the bottom. Heavy load, bring bar right to ground. 

This is week 2 of 3 for traditional deadlift.

B. Rack Bottom Front Squat Cluster, 1 rep x 5 sets, rest as needed.

Go up in weight from November 11th.

C. Hang Power Clean, build to heavy single. 10-15 Minute Time Limit.

We did 5 sets of 1 rep on November 18th for Snatch.

We did 5 sets of 1 rep on November 11th for Clean.

We did 5 sets of 2 reps on November 4th for Clean.

We did 5 sets of 3 reps on October 28th for Clean

We did 5 sets of 3 reps on October 4th, 2019 for Snatch

We did 5 sets of 2 reps on October 21st, 2019 for Snatch

D1. Single Leg Reverse Lunge , 5 reps/each leg x 3 sets, rest 60 seconds.

D2. Tall Kneeling Pallof Press, 6 reps/each way x 3 sets, rest 60 seconds.

D3. Strict Chest to Bar Pull-Up Cluster, 1.1.1.1 x 3 sets, rest 60 seconds.

If you cannot perform strict chest to bar, then perform regular chin over bar

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E. Complete the following of:

6 Sets of the following:

Row 500 Meters, rest 120 seconds between sets, not an all out effort, sustainable.

500 Meter Row Time Trial: October 4th, 2019

2000 Meter Row Time Trial: October 21st, 2019

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