“Monday 7.15.2019 + Vagabond Lifting Class @ 6:35 pm for all Levels”

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

Vagabond Lifting Class @ 6:35 pm with Coach Leroy:

Snatch Specific Warm-Up/Pull-Unders

Demo + Explain

Snatch for the day.

Snatch Grip Shoulder Press, 5 reps x 5 sets.


1. Vagabond Next Beginners Class on August 5th, 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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of dynamic prep movement:
3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 indian push-ups


II. Phases Strength + Conditioning:

A. Lifestyle Phase

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

A. Front Squat Box Squat, 8 sets of 2 reps, rest 1-2 minutes between sets.

Make sure box is at parallel or little above, keep weight moderate, 

Last time tested 1RM: May 21st

Keep weight @ 40-50% of your best Front Squat.

B1. Goblet Squats, 12-15 reps x 2 sets, rest 30 seconds.

B2. Half Kneeling Pallof Press, 6 reps/each way x 2 sets, rest 30 seconds.


C. Conditioning of the following:

For Quality Movement of the following of:

10-9-8-7-6-5-4-3-2-1 of the following:

No Push-Up Burpees

Russian KBS

50-45-40-35-30-25-20-15-10-5 of the following:

Jump Rope Singles


B. Fitness Phase

Olympic Lifting + PC/Core+ Conditioning

A. Power or Squat Snatch Clusters, 1.1 @ 70%, 1.1 @ 75%, 1.1 @ 85% x 2 sets, rest 1-2 minutes between sets.

1RM Data: April 10th, 2019

Up by 5% on each set from July 1st

B1. Deadbug Variation, 8 reps/each way x 2 sets, rest 30 seconds.

B2. Single Leg KB RDL, 8 reps/each leg x 2 sets, rest 60 seconds.

Hold 2 KB’s and perform Single Leg RDL.


C. Conditioning of the following:

For Quality Movement of the following of:

10-9-8-7-6-5-4-3-2-1 of the following:

Hang Power Snatch @ 75/45 lbs

Cal Assault Bike

No Push-Up Burpees


C. Competition Phase

Week 19

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

A. Front Squat, 5 sets of 3 reps, 80% of your best 1RM, stay at this weight for all 5 sets.

B. Snatch, 78% x 1.1.1, 82% x 1.1.1, 84% x 1.1., 86% x 1.1, 88% x 1 x 2 sets, rest as needed.

C. Clean and Jerk, 75%, 1.1.1 x 4 sets, rest as needed between sets.

D. Snatch Deadlift, 100%, 2 reps x 5 sets, rest as needed between sets.


E. Conditioning of the following:

Every Minute on the Minute x 18 Minutes of Gymnastics Fatigue Training of:

Minute 1: 5 Power Cleans @ 155/115 lbs unbroken + 3 Ring Muscle-Ups

Minute 2: 10/8 Cal Assault Bike Sprint

Minute 3: 45 Double Unders + 6 Toes to Bar Unbroken

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