“Monday 6.11.2018 + VBC Olympic Lifting Class @ 6:35 pm”

Categories: Blog

Vagabond Olympic Lifting Class on Monday, June 11th @ 6:35 pm. CLICK HERE FOR WORKOUT.


1. Vagabond Next Beginners Class on June 25th or July 9th, 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 Annual Summer Party on Saturday, July 28th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 5th! We’ll have food, yard games, swimming and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!

3. Kettlebell Kitchen At Vagabond:
We are excited to announce our new 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:

Ordering instructions and FAQs can be found here:

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
3-5 minutes of coach option
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat + Upper Body/Core + Conditioning
A1. KB CrossOver Box Step-Ups, 8 reps/each leg x 3 sets, rest 45 seconds.
A2. Deadbug Pressing Against Wall, 8 reps/each leg x 3 sets, rest 45 seconds.
A3. DB Lat Pull-Overs or Lat Pull-Downs, 10-12 reps x 3 sets, rest 45 seconds.
B. Complete the following of:
5 Sets of the following:
15 DB Hang Power Cleans
12 Plate Burpees(Jump on top of a plate)
9/6 Cal Assault Bike
Rest 30 seconds Between Sets

B. Fitness Phase
Olympic Lifting Posterior Bending + Upper Body/Upper Body + Conditioning
A1. Barbell Romanian Deadlift, 6-8 reps @ 3 second eccentric tempo down x 3 sets, rest 45 seconds.
A2. Deadbug Variation, 10 reps/each way x 3 sets, rest 45 seconds.
A3. Standing Cable Row, 8-10 reps @ 3 second eccentric x 3 sets, rest 45 seconds.
C. Complete the following of:
5 Sets of the following:
15 Cal Row
12 Hang Power Cleans @ 125/85, 115/75 lbs
9 Pull-Ups or Jumping Pull-Ups
Rest 30 seconds between sets

C. Competition Phase
Lower Body Squat/Core or Jump + Oly + Single Leg/PC + Set Conditioning
A. Front Squat, 50%, 2 reps x 10 sets @ 20 lbs of chains on each side, rest 30 seconds between sets.
Make sure chains are always in contact with the ground.
B. Power Clean Cluster, 75%, 1.1.1 x 4 sets, rest as needed between sets.
C1. Standing Pallof Press, 8 reps/each side @ 2 second iso holdx 3 sets, rest 45 seconds.
C2. Hip Thrusts, 8 reps x 3 sets, rest 45 seconds between sets.
C3. Weighted Sit-Ups, 20 reps x 3 sets, rest 45 seconds between sets.
D. Gymnastics Fatigue Testing:
30 Muscle-Ups For Time(If you cannot complete this amount of muscle ups, go for 20 repetitions, if this is too much, then complete 75 chest to bars for time)
E. Conditioning Easy Pace:
8 Sets of the following:
30 Seconds Assault Bike
Rest 15 Seconds
30 Seconds Wall Balls
Rest 15 Seconds

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