“Monday 6.4.2018 + Vagabond Olympic Lifting Class @ 6:35 pm”

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



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:
3 minutes of z1 work
3-5 minutes of dynamic work
3-5 Minutes of the following:
Run 100 Meters
10 Wall Angels
5 Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat + Upper Body/Core + Conditioning
A. High Bar Back Squat, 80%, 5 sets of 3, rest 90 seconds between sets.
1RM Results: September 1st or August 15th 2017
B1. DB Box Step-Ups, 6 reps/each heavy x 2 sets, rest 45 seconds.
B2. Plank Holds, 30 seconds, rest 5 seconds, 30 seconds x 2 sets, rest 45 seconds.
C. Complete the following of:
6 Sets of the following @ Mod Effort of:
30 Second Ball Slam
Rest 15 Seconds
45 Seconds Assault Bike
Rest 15 Seconds
30 Seconds Goblet Squats or Wall Balls
Rest 15 Seconds

B. Fitness Phase
Olympic Lifting Posterior Bending + Upper Body/Upper Body + Conditioning
A. Power Snatch or Squat Snatch Cluster, 90%, 1 rep x 5 sets, rest 1-2 minutes between sets.
B1. KB Rotational Row, 8 reps/each arm x 2 sets, rest 45 seconds.
B2. Seated DB Zotman Curls, 10-12 reps x 2 sets, rest 45 seconds.
C. Complete the following of:
6 Sets of the following @ Mod Effort of:
30 Second Power Snatch from Ground @ 95/65, 75/55 lbs
Rest 15 Seconds
45 Seconds Cal Row or 10 Meter Shuttle Run
Rest 15 Seconds
30 Seconds Wall Balls
Rest 15 Seconds

C. Competition Phase
Lower Body Squat/Core or Jump + Oly + Single Leg/PC + Set Conditioning
A1. Front Squat, 5 sets of 3 reps, 80%, rest 15 seconds.
A2. Hurdle Hop to Hurdle Hop to High Jump, 3 reps x 5 sets, rest 1-2 minutes between sets.
So you will complete one hurdle hop to another hurdle hope then high jump, that is one rep. High Jump is just jumping straight in the air as high as possible after hurdle hops.
B1. Ball Pressing Core, 8 reps @ 3 second hold x 3 sets, rest 45 seconds.
B2. DB Split Squats, 5 reps/each leg x 3 sets, rest 45 seconds.
C. Clean Pull, 100%, 3 reps x 3 sets, rest 60 seconds.
D. 5 Sets of the following @ Hard Aerobic:
Row 250 Meters
12 Deadlifts @ Bodyweight
12 Box Jumps
Rest 60 seconds between sets

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