“Monday 3.25.2019 + Vagabond Lifting Class @ 6:35 pm”

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

WEEK 2 of Vagabond Lifting Class @ 6:35 pm. All Levels Are Welcome!
● Clean Specific Warm­Up
● Demo & Explanation
● 10 Minutes to work up to 80% of Max Squat Clean
● Every 90 Seconds for 15, 3 Cleans + 1 Jerk
● Remaining time, Romanian Dead Lift: 5×3, we are going to build this each week

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1. Vagabond Next Beginners Class on April 15th, 2019:
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 Check-In Contest During the CrossFit Opens:
Every Year at Vagabond we have a 5 week social media online competition, where each Vagabond will have a chance to win a weekly prize, and then the grand prize of a free month membership with a random drawing for those who took part in the check in contest. Starting Thursday, February 21st until the end of the Opens, all you have to do is check into Vagabond when you attend a class, and we will keep a running tally, and each week, the highest total number of check ins done by that person, will receive a prize for the most check ins. Simple as that, check into Vagabond on Facebook, and your on your way to winning!
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3. Vagabond Spring Circuit Training Class Starts on Sunday, March 24th @ 8:30 am:
We have 15 spots for our next Vagabond Circuit Training Class. Cost of the class is $80 for the 6 week class that meets Every Sunday at 830 am. This class is focused around high volume, low intensity, bodyweight movements, and focused on building you aerobic potential with a rhyme and reason. If you are looking for something different from the regular Vagabond Group Classes, and to start your Sunday off right, then this is the class for you! Contact Kevin to save your spot today.

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4. Kettlebell Kitchen At Vagabond:
We are excited to announce our partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Please use the gym zip code 02375 when building your account.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds

II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Push Press, 1 rep x 5 sets, rest 1 minute between sets.
Suggested weight would be about 80-85% of your best 1RM, which we tested on 12/17/18.
B1. Single Arm DB Bench Press, 8 reps/each arm x 3 sets, rest 45 seconds.
B2. DB Tricep Extensions on Bench, 10 reps x 3 sets, rest 45 seconds.
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C. Conditioning of the following of:
14 Minutes @ Sustainable Effort of the following:
8 Ball Slams
16 Cal Row
8 DB Push Press

B. Fitness Phase
Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning
A. KB or DB Split Squats, 6 reps/each leg x 3 sets, rest 60 seconds between sets.
Suggested bodyweight/each hand is between 10-20%/each hand.
B1. Single Leg Lateral March, 8 reps/each leg @ mod weight x 3 sets, rest 45 seconds.
B2. Half Kneeling Single Arm KB Press, 8 reps/each arm x 3 sets, rest 30 seconds.
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C. Conditioning of the following of:
14 Minutes @ Sustainable Effort of the following:
8 Wall Balls
14 Cal Assault Bike
8 Hang Power Cleans @ 95/65 lbs, 75/55 lbs

C. Competition Phase
Week 4
Snatch + Clean and Jerk + Squat Iso(Week 6 of Week 6) + Upper Body + Pull/Push + Bike Conditioning Tester
A. High Bar Back Squat, 60% x 4 reps, 70% x 4 reps, 80% x 4 reps x 2 sets, rest as needed between sets.
16 reps
B. Snatch, 60% x 4 reps, 70% x 4 reps, 80% x 4 reps x 2 sets, rest as needed between sets.
16 reps
C. Clean, 60% x 4 reps, 70% x 4 reps, 80% x 4 reps x 2 sets, rest as needed between sets,
16 reps
D. Split Jerk off Rack, 60% x 4 reps, 70% x 4 reps, 80% x 4 reps x 2 sets, rest as needed between sets.
16 reps
E1. Clean Pull, 100% x 3 reps x 5 sets, rest 1 minute.
E2. Split Stance KB Airplanes, 8 reps/each leg x 5 sets, rest 1 minute.
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F. Complete the following on Assault Bike:
10 Minutes @ Low Effort
rest 5 minute walk
10 Minutes @ Low Effort:
Women keep RPM 50-52 + Men Keep RPM between 52-54

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