“Monday 4.15.2019 + Vagabond Lifting Class @ 6:35 pm”

Categories: Blog

Vagabond Lifting Class @ 6:35 pm, Every Monday, All Levels:

Snatch Specific Warm­-Up Focus on Tall Snatch

●  Demo & Explanation

●  10 Minutes to work up to 80ish% of Max Squat Snatch

●  Every 90 Seconds for 15 Min, 3 Position Snatch (high hang/low hang/floor)

●  Remaining time, Snatch Grip Romanian Deadlift: 5×3, we are going to build this each week

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1. Vagabond Next Beginners Class on May 6th, 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 Ladies Night Out on Saturday, May 4th @ 7:00 pm:
Join us for a ladies night in at Vagabond CrossFit on May 4th at 7:00PM! Wine tasting is a fun way to learn about wine while enjoying the great company of friends in a private setting; sipping inside of a gym takes it to the next level! Tim Paulus, a VBC member, Culinary Institute of America graduate, and Wine Buyer for a gourmet grocer on the South Shore, will hang out at Vagabond with a selection of 8 wines to sip, savor, and enjoy along with personalized tasting notes. For 90 minutes, he will cover everything from tasting tips, wine facts, food pairing ideas and anything else VBC members may be interested in regarding the wine industry. Don’t miss out on this fun night whether you’re a wine novice or a cork dork – everyone will feel welcome!

You must pay and sign up in advance. Please join this event but note that your spot is guaranteed only with payment:
$20 fee on account charge

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3. Vagabond Mother’s Day Workout for Breast Cancer Research on Sunday, May 12th @ 9:00 am:

This will be our 5th year running this Annual Mother’s Day Workout for the Susan G Komen Fundraiser. All proceeds with T-Shirt and Tank-Top Sales will go towards donation for Vagabond Friend and Member, Robin Johnson Taylor, who is a 2 time survivor from breast cancer. Come 9 am on Mother’s Day Workout and take part in a great cause and suggested donation for those who do not get t-shirts, can be $20 if you want to donate that day!

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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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of dynamic prep movement:
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3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 indian push-ups

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning

A. Strict Press, 5-6 reps x 3 sets, rest 45 seconds.

65-70% of your best 1RM, last time tested was 2/4/19.

B1. Single Arm DB Bench Press, 5 reps/each arm x 3 sets, rest 45 seconds.

We did 6 reps on April 1st.

B2. Single Arm Standing Cable Row, 10 reps/each armx 3 sets, rest 45 seconds.

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C. Conditioning of the following of:

4 Rounds of the following @ Moderate Effort of:

Run 200 Meters

12 DB Floor Press

Row 250 Meters

12 Ball Slams

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B. Fitness Phase

Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning

A. High Bar Back Squat, 70%, 4 reps x 4 sets, rest 1 minute between sets.

% for 1RM: December 3rd, 2018 or October 17th, 2018

B1. Single Leg Walking Lunges, 6 reps/each leg x 3 sets, rest 30 seconds.

We did 8 reps/each leg on March 18th

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:

4 Rounds of the following @ Moderate Effort of:

Run 200 Meters

15 Wall Balls

Assault Bike 12 Calories

15 Box Jumps or Step-Ups

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C. Competition Phase

Week 7

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 3 reps, 70% x 3 reps, 80% x 3 reps, 85% x 3 reps x 2 sets, rest as 2 minutes or more between sets,

15 reps

B. Snatch, 60% x 3 reps, 70% x 3 reps, 80% x 3 reps, 85% x 2 reps x 3 sets, rest as needed.

15 reps

C. Clean, 60% x 3 reps, 70% x 3 reps, 80% x 3reps, 85% x 2 reps x 3 sets, rest as needed.

15 reps

D. Clean High Pull, 85%, 4 reps x 4 sets, rest as needed.

16 reps

E1. Snatch Deadlift, 105% x 3 reps x 4 sets, rest 1 minute.

E2. Reverse Hyper, 20 reps light x 4 sets, rest 1 minute.

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F. Complete the following on Assault Bike:

4 Minutes @ Low Effort

rest 2 minute walk

4 Minutes @ Low Effort

rest 2 minute walk

4 Minutes @ Low Effort

rest 2 minutes walk

4 Minutes @ Low Effort

rest 2 minutes walk

4 Minutes @ Low Effort

Done!

Women keep RPM 55-56 + Men Keep RPM between 58-60

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