“Monday 2.4.2019 + Vagabond Lifting Class @ 6:35 pm”

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

WEEK 4 of Vagabond Lifting Class @ 6:35 pm-All Levels!
● Clean Specific Warm­Up/Pull Unders
● Demo & Explanation
● Max Clean and Jerk for the day. Take your time building up.
● Remaining time, Clean Dead Lift: 5×3, we are going to build this each week ­ This should
be performed above 100% of max Clean


1. Vagabond Next Beginners Class on February 11th, 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.
3. 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!
4-5 Minutes of the following:
30 Second Assault/Row
30 Second Plank Hold
10 Monster Band Walks/each side
10 Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Strict Press, 1 rep heavy, 10 minute time limit to establish.
B1. KB Row, 8 reps/each arm x 3 sets, rest 30 seconds.
B2. Banded Push-Downs, 20 reps x 3 sets, rest 30 seconds.
C. Conditioning of the following of:
15 Minutes of the following of:
5 DB Strict Press
7 Ball Slams
5 Calorie Assault Bike
7 Sit-Ups

B. Fitness Phase
Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning
A. High Bar Back Squat, 70%, 6 reps x 3 sets, rest as needed between sets.
% for 1RM: December 3rd or October 17th
B1. Goblet Hold CrossOver Box Step-Ups, 8 reps/each leg x 3 sets, rest 30 seconds.
B2. Banded Good Mornings, 20 reps x 3 sets, rest 30 seconds.
B. Conditioning of the following of:
15 Minutes of the following:
5 Hang Squat Cleans @ 115/80, 95/65, 75/55 lbs
7 Pull-Ups
5 Lateral Burpees
7 Calorie Row

C. Competition Phase
Snatch Oly + Squat Based/Plyo + PC/Core + Long Aerobic Conditioning
A. Snatch(Week 17 of Program), 60% x 1, 70% x 1, 80% x 1, 85% x 1, 90% x 1, 85% x 1, 90% 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, 75% of 1rm, 2 reps @ 2 second lowering phase + 2 second iso hold in bottom of squat, x 5 sets, rest as needed between sets, 2 minutes or more.(Week 3 of Iso Holds)
D. Strict Press, 4 reps x 4 sets, rest 1-2 minutes between sets.
E1. Snatch Deadlift Cluster, 100% of best snatch, 1.1.1 x 4 sets, rest 45 seconds.
E2. Strict Parallet Handstand Holds, 40 seconds, rest 15 seconds, 40 seconds x 4 sets, rest 90 seconds.
F. Complete the following on the Assault Bike of:
4 Minutes @ Low Effort
Rest 2 Minutes Walk
4 Minutes @ Low Effort
Rest 2 Minutes Walk
4 Minutes @ Low Effort
Rest 2 Minutes Walk
4 Minutes @ Low Effort
Rest 2 Minutes Walk
4 Minutes @ Low Effort
Rest 2 Minutes Walk
4 Minutes @ Low Effort
Keep RPM low, for most women keep average RPM between 56-58 and Men between 58-60

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