“Monday 12.3.2018 + Vagabond Toy Drive Collection Begins + VBC Lifting Class @ 6:35 pm”

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

Vagabond Lifting Class Every Monday for All Levels @ 6:35 pm
Snatch Specific Warm-­Up ­ Focus on Snatch Pull Under
● Demo & Explanation
● 10 Minutes to work up to 80ish% of Max Squat Snatch
● Every 90 Seconds for 15 Min, 1 Slow Pull Snatch
● Remaining time, Snatch Dead Lift: 5×3, we are going to build this each week

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1. Vagabond Next Beginners Class on December 10th, 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 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
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3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
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3-5 Minutes of the following:
20 Second Row/Bike
10 Banded Clam Shells/each side
20 Second Jump Rope
10 Goblet Squats @ 3010

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Push Press, 2-3 reps x 3 sets, rest 1 minute between sets.
Look at November 26th, we did 3-5 reps, go up in weight from last week
B1. Strict Supinated Pull-Ups, 4-6 reps or Negative Pull-Ups, 3-5 reps or Ring Rows, 8-10 reps x 2 sets, rest 45 seconds.
B2. DB Zotman Curls, 10-12 reps @ 3010 x 2 sets, rest 45 seconds.
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C. Conditioning of the following of:
3 Sets of the following:
6 Minutes on the Clock:
10 Calorie Row
7 DB Push Press or Floor Press
5 No Push-Up Burpees
7 Ball Slams
Rest 90 seconds between sets
*Start where you left off, so if you left off at 6 db push press, then you start at rep 7*

B. Fitness Phase
Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning
A. High Bar Back Squat, 10 minute time limit, build to a heavy single.
Last time tested was: October 23rd, 2017 + February 17th, 2017
B1. Front Rack In-Place Lunges, 5 reps/each side x 2 sets, rest 45 seconds.
B2. Standing Pallof Press, 8 reps/each way x 2 sets, rest 45 seconds.
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C. Conditioning of the following of:
3 Sets of the following:
6 Minutes on the Clock:
10 Calorie Assault Bike
7 Wall Balls
5 Burpees
7 Ball Slams
Rest 90 seconds between sets
*Start where you left off, so if you left off at 6 wall balls, then you start at rep 7*

C. Competition Phase
Snatch Oly + Squat Based/Plyo + PC/Core + Long Aerobic Conditioning
A. Snatch(Week 8 of Program), 60% x 1 rep, 70% x 1 rep, 80% x 1 rep, 85% x 1 rep, 90% x 1 rep, 60% x 1 rep, 70% x 1 rep, 80% x 1 rep, 85% x 1 rep, 90% x 1 rep, rest as needed
B. Clean and Jerk, 60% x 1 + 1, 70% x 1 + 1, 80% x 1 + 1, 85% x 1 + 1, 90% x 1 +1, rest as needed between sets.
C. High Bar Back Squat, 60% x 3 reps, 70% x 3 reps, 80% x 3 reps, 85% x 3 reps x 2 sets.
D. Close Grip Bench Press, 3 reps x 5 sets, rest 90 seconds between sets.
Go up in weight from last week, we did 4 reps x 4 sets.
E1. Snatch Pull, 95%, 3 reps x 5 sets, rest 1 minute.
E2. Weighted Bar Dips, 3 reps x 5 sets, rest 2 minute.
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F. Conditioning of the following:
AMRAP 12 Minutes of the following:
15/12 Calorie Assault Bike
9 Burpee Box Jumps @ 24/20 inches
6 Ring Dips Kipping(Scale to Bar Dips)

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