“Monday 7.8.2019 + Vagabond Lifting Class @ 6:35 pm”

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

Week 3 of Vagabond Lifting Class @ 6:35 pm With Coach Leroy

Snatch Specific Warm-Up

10 Minutes to Establish 80% Max Snatch

Every 90 Seconds for 15 Minutes, Snatch Pull + Snatch

Snatch Grip Shoulder Press, 5 sets of 5 reps


1. Vagabond Next Beginners Class on July 15th, 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 coach option
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
45 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

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

A. Front Squat 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, 

Last time tested 1RM: May 21st

Week 3 of Week 3-Go up in weight from last week, July 1st, we did 5 sets of 3 reps.

B1. Single Leg Split Squats, 6 reps/each leg x 2 sets, rest 30 seconds.

B2. Tall Kneeling Pallof Press, 8 reps/each way x 2 sets, rest 60 seconds.


C. Conditioning of the following:

20 Minutes of the following:

200 Meter Run

10 Goblet Squats or Wall Balls

200 Meter Row

20 Second Plank Hold


B. Fitness Phase

Olympic Lifting + PC/Core+ Conditioning

A. Power or Squat Clean Clusters, 1.1 @ 65%, 1.1 @ 70%, 1.1 @ 80% x 2 sets, rest 1-2 minutes between sets.

1RM Data: May 22nd, 2019

Up by 5% on each set from June 24th

B1. Tall Kneeling Pallof Press, 8 reps/each way x 2 sets, rest 30 seconds.

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


C. Conditioning of the following:

20 Minutes of the following:

200 Meter Run

10 Hang Power Cleans

200 Meter Run

10 Front Squats

20 Second KB Farmer’s Hold


C. Competition Phase

Week 18

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

A. Front Squat, 5 sets of 3 reps, 75% of your best 1RM, stay at this weight for all 5 sets.

B. Snatch, 75% x 1.1.1, 80% x 1.1.1, 82% x 1.1., 84% x 1.1, 86% x 1 x 2 sets, rest as needed.

C. Clean and Jerk, 70%, 1.1.1 x 4 sets, rest as needed between sets.

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


E. Conditioning of the following:

Barbell Stamina of the following:

30 Power Snatches @ 95/65 lbs

20 Lateral Burpees

30 Thrusters @ 95/65 lbs

20 Bar Facing Burpees

30/20 Cal Assault Bike


Leave a Reply