“Monday 6.3.2019 + Vagabond Lifting Class @ 6:35 pm”

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

Vagabond Lifting Class Every Monday @ 6:35 pm.

Clean Specific Warm-Up-Focus Tall Clean

10 Minutes to Establish 80%ish of your best Squat Clean

3 Position Clean, Every 90 seconds 15 Minutes.

Barbell Row, 4 sets of 8 reps


1. Vagabond Next Beginners Class on June 24th, 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.
2. 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:
Ordering instructions and FAQs can be found here:
Please use the gym zip code 02375 when building your account.


3. Vagabond Annual Summer Party on Saturday, July 20th @ 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 July 20th! We’ll have food, yard games, swimming, DJ for music 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!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice
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

Lower Body Squat or Posterior Bend + Single Leg/Core + Conditioning

A. High Bar Box Squat, 5 sets of 3 reps, rest 1-2 minutes between sets.

Make sure box is at parallel or little above, keep weight moderate, under 60% of your best 1RM

Last time tested 1RM: October 1st, 2018

Last week we did same rep scheme, this will be WEEK 2, we will switch out after Week 3.

B1. Single Leg Walking Lunges, 5 reps heavy/each leg x 3 sets, rest 30 seconds.

We did 6 reps/each leg on May 7th, 2019

B2. Ball Pressing Core @ 2 second hold @ 8 reps x 3 sets, rest 60 seconds.


C. Conditioning of the following:

6 Sets of the following:

30 Second Ball Slam

Rest 15 Seconds

30 Second Hard Pace Assault Bike

Rest 15 Seconds

30 Second Russian KBS

Rest 30 Seconds


B. Fitness Phase

Olympic Lifting + PC/Core+ Conditioning

A. Power or Squat Snatch Clusters, 1.1 @ 60%, 1.1 @ 70%, 1.1 @ 75% x 2 sets, rest 1-2 minutes between sets.

1RM Data: April 10th, 2019 last time tested

B1. Deadbug Pressing Against Wall, 8 reps/each way x 3 sets, rest 30 seconds.

B2. Single Leg KB RDL(Holding KB’s in both hands), 6 reps/each leg x 3 sets, rest 60 seconds.


C. Conditioning Piece of the following:

6 Sets of the following:

30 Second Hang Power Snatch @ 75/45 lbs

Rest 15 Seconds

30 Second Hard Pace Row Cals

Rest 15 Seconds

30 Second Front Squat or Overhead Squat @ above weight

Rest 30 Seconds


C. Competition Phase

Week 13

Squat + Snatch + Clean and Jerk + Olympic Lifting Variation + Gymnastics(Maybe) + Conditioning

A. Front Squat 1 and ¼ , 60-70% of your best 1RM, 1 rep x 5 sets, rest as needed between sets.

Second Option: 5 Sets of 3 reps Front Squat @ 70% of your best 1RM, stay at this weight for all 5 sets.

B. Snatch, 80% x 1.1, 90% x 1.1, 80% x 1.1, 90% x 1.1, 70% x 1.1 x 2 sets, rest as needed.

C. Clean and Jerk: Same % as Snatch as above.

D. Clean Pull, 100%, 5 sets of 1.1.1, rest as needed between sets.


E. Conditioning of the following:

10 Minute Bike Assault Bike Test

Last time tested was: March 14th, 2019 + December 14th, 2019

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