“Monday 2.11.2019 + Vagabond Lifting Class @ 6:35 pm”

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

WEEK 1 of Snatch Specific @ 6:35 pm for All Levels Every Monday:
● 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, Snatch break off + Snatch Pull + Snatch
● Remaining time, Snatch Dead Lift: 5×3, we are going to build this each week


1. Vagabond Next Beginners Class on February 18th, 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 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!

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!
4 Minutes of the following:
30 Second Cal Row or Cal Assault Bike
20 Second Plank Hold
10 Russian KBS
5 Indian Push-Ups(Make sure get that good shoulder work in on this movement)

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Close Grip Bench Press, 5 reps x 3 sets, rest 1-2 minutes between sets
B1. DB Tricep Extensions Laying on Bench, 10-12 reps x 3 sets, rest 30 seconds between sets.
B2. Tricep Rope Push-Down, 12-15 reps x 3 sets, rest 60 seconds between sets.
C. Conditioning of the following of:
AMRAP 18 Minutes of the following:
150 Meter Row
15 DB Push Press or Barbell Push Press @ 75/45 lbs
150 Meter Row
30 Second KB Farmer’s Hold

B. Fitness Phase
Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning
A. High Bar Back Squat, 75%, 5 reps x 3 sets, rest as needed between sets.
% for 1RM: December 3rd or October 17th
B1. Goblet Hold Lateral Lunges, 8 reps/each leg x 3 sets, rest 30 seconds.
B2. Banded Leg Curls, 20 reps x 3 sets, rest 30 seconds.
B. Conditioning of the following of:
AMRAP 18 Minutes of the following:
10 Calorie Assault Bike
10 Barbell Front Squats @ 115/80, 95/65 lbs
10 Calorie Assault Bike
10 Lateral Burpees Over Barbell

C. Competition Phase
Snatch Oly + Squat Based/Plyo + PC/Core + Long Aerobic Conditioning
A. Snatch(Week 18 of Program), 65% x 1, 75% x 1, 85% x 1, 65% x 1, 75% x 1, 85% x 1, rest as needed between sets.
B. Clean and Jerk, same rep scheme and %’s as Snatch above, rest as needed.
C. High Bar Back Squat, 80% of 1rm, 1 reps @ 2 second lowering phase + 1 second iso hold in bottom of squat, x 6 sets, rest as needed between sets, 2 minutes or more.(Week 4 of Iso Holds-Last Week)
D. Push Jerk, 70% x 2 reps, 75% x 2 reps, 80% x 2 reps, 85% x 1 rep, 90% x 1 rep, rest as needed between sets.
E1. Snatch High Pull, 80%, 3 reps x 4 sets, rest 60 seconds.
E2. Strict Negative Parallet Handstand Push-Ups, x 4 sets, rest 120 seconds.
F. Complete the following on the Assault Bike of:
10 Sets of the following:
1 Minute Assault Bike High Effort, rest 1 minute between sets.
Keep RPM high, for most women keep average RPM between 59-61 and Men between 62-64

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