“Monday 7.9.2018 + VBC Lifting Class @ 6:35 pm”

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

WEEK 3 Lifting Class @ 6:35 pm on Monday Nights
● Snatch Specific Warm­Up
● Demo & Explanation
● 10 Minutes to work up to 80­-85% of Max Squat Snatch
● EMOM 12: 1 Hang [email protected]­-85%
● Remaining time, Snatch Deadlifts: 5×[email protected]% of max snatch


1. Vagabond Next Beginners Class on July 23rd, 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
A. Front Squat, 75%, 5 sets of 3 reps, rest 1-2 minutes between sets.
B1. DB Walking Lunges, 5 reps/each side x 3 sets, rest 15 seconds.
B2. Back Extensions, 8-10 reps x 3 sets, rest 45 seconds.
People can sub in Banded Good Mornings, 15 reps x 3 sets.
B. Complete the following of:
20 Minutes of the following @ Moderate Intensity, Pace thru Workout of:
200 Meter Row
10 Goblet Squats
200 Meter Run
20 Second Plank Hold
200 Meter Row
30 Jump Rope Singles

B. Fitness Phase
Olympic Lifting Posterior Bending + Upper Body/Upper Body + Conditioning
A1. Clean Deadlift, 100% of best clean, 5 reps x 3 sets, rest 45 seconds between sets.
A2. Deadbug Pressing Against Wall, 8 reps/each leg x 3 sets, rest 45 seconds between sets.
A3. Banded Good Mornings, 20 reps x 3 sets, rest 90 seconds between sets.
B. Complete the following of:
20 Minutes of the following @ Moderate Intensity, Pace thru Workout of:
200 Meter Run
10 Wall Balls
200 Meter Run
20 American Swings @ 53/35 lbs(Kettlebells must go overhead, not Russian)
200 Meter Run
30 Double Unders(40 Single Unders)

C. Competition Phase
Lower Body Squat/Core or Jump + Oly + Single Leg/PC + Set Conditioning
A. Camber Squat Bar, 8 sets of 2 reps, 50%, rest 30 seconds between sets.
B. Power Clean Cluster, 85%, 1.1. x 3 sets, rest as needed between sets.
C1. Half Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
C2. DB Walking Lunges Heavy, 5 reps/each leg x 3 sets, rest 45 seconds between sets.
C3. GHD Sit-Ups, 12-15 reps x 3 sets, rest 45 seconds between sets.
D. Gymnastics Fatigue Training:
Bar Muscle-Ups, 5 sets of 4-6 reps or if this is too much, then try for 20 reps total in how you get there for the total of 20 reps.
E. Barbell Stamina Conditioning of the following:
Complete for time of:
30 Power Snatches @ 95/65 lbs
25 Lateral Burpees
30 Thrusters @ 95/65 lns
25 Bar Facing Burpees
30 Cal Assault Bike

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