“Monday 11.5.2018 + Vagabond Lifting Class @ 6:35 pm”

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

Week 1 of Lifting @ 6:35 pm Every Monday
1. Clean Specific Warm-Up-Pull Under
2. Demo + Explain
3. 10 Minutes to Work to 80%ish for squat clean.
4. Every 90 seconds for 15 minutes, for low hang clean
5. RDL, 5 reps x 5 sets.


1. Vagabond Next Beginners Class on November 26th, 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 Annual Workout for the Easton Food Pantry on Saturday, November 17th @ 9:00 am:
We’ll be collecting donations all month long next month to directly benefit the Easton Food Pantry- please give big and rsvp here for the workout on 11/18!
We will be collecting canned goods all month long in November and will top it off with our annual workout! Please consider donating and joining in on 11/18.
Here’s a list of the items most in need:
Cereal, Pasta, Pasta Sauce, Soup, Baked Beans, Canned Vegetables, Canned Fruit, Tuna or other canned meat/fish, Peanut Butter & Jelly and, of course, Money or grocery gift cards!


3. Vagabond 9th Annual Holiday Party on Saturday, December 1st @ 7:00 pm to Midnight:
Join us all on Saturday, December 1st from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our 9th 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.
4. Vagabond Toy Drive on Saturday, December 15th @ 9:00 am
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 6th 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 12.15- RSVP now @ our Facebook Annual Toy Drive Page.

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 Horizontal + Upper Body Press Asst/Core + Mid-Range Conditioning
A1. DB Bench Press, 5 reps heavy x 3 sets, rest 45 seconds.
Look at October 22nd, we did 5-8 reps for db floor press.
A2. KB Rotational Row, 8-10 reps/each arm x 3 sets, rest 45 seconds.
A3. DB Zotman Curls @ 30X1, 10-12 reps x 3 sets, rest 45 seconds.
B. Conditioning of the following of:
10 Sets of the following:
1 Minute of Work of the following:
6 No Push-Up Burpees
6 Russian KBS
Remaining time Jump Rope Singles AMRAP
Rest 30 seconds between sets
*Total score is jump rope reps*

B. Fitness Phase
Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning
A. High Bar Back Squat, 4-6 reps x 3 sets, rest as needed between sets.
Look back at October 29th, we did 5-7 reps for back squat.
B1. Banded Good Mornings, 20 reps x 3 sets, rest 45 seconds.
B2. Ball Pressing Core, 8 reps @ 3 second hold x 3 sets, rest 45 seconds.
C. Conditioning of the following of:
10 Sets of the following:
1 Minute of Work of the following:
6 Front Squats @ 95/65 lbs, 75/45 lbs
6 Burpees
Remaining time Cal Row or Cal Assault Bike(Client Choice)(Pace Self, not MAX EFFORT)
Rest 30 seconds between sets
*Total score is cals for either*

C. Competition Phase
Snatch Oly + Squat Based/Plyo + PC/Core + Long Aerobic Conditioning
A. Snatch(Week 4 of Program), 10 sets of 1.1 clusters, 50%, rest 60 seconds, focus on speed of movement.
B. Clean and Jerk, 75%, 1.1.1 x 4 sets, rest as needed between stes.
C. High Bar Back Squat, 70% x 3 reps, 80% x 3 reps, 87% x 1 reps x 3 sets, rest as needed.
D1. Barbell Good Morning, 8-10 reps moderate weight x 4 sets, rest 60 seconds.
D2. Standing Pallof Press, 6 reps/each way x 4 sets, rest 60 seconds.
D3. Banded Push-Downs, 20 reps x 4 sets, rest 90 seconds.
E. Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 8 Power Snatch @ 115 lbs/80 lbs
Minute 2: 20/14 Calorie Row
Minute 3: 15 Chest to Bar Pull-Ups
Minute 4: 15/10 Calorie Assauilt Bike
Minute 5: Walk Recovery

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