“Monday 8.6.2018 + Lifting Class Week 1 @ 6:35 pm Every Monday”

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

Lifting Class Week 1 @ 6:35 pm Every Monday:

Week 1:

Jerk Specific Warm-Up

Demo + Explain

Dip Drive

Every 90 Seconds for 15-20 Minutes, 1 Push Press + 1 Push Jerk


1. Vagabond Next Beginners Class on August 13th, 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 Internal Competition Throwdown on Saturday, September 22nd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 22nd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!



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
A. Front Squat, 5 sets of 3 reps, 85%, rest 1-2 minutes between sets.
B1. DB Walking Lunges, 10 reps/each leg x 2 sets, rest 45 seconds.
B2. Double Leg Glute Bridge, 2 second pause @ top, 10-12 reps x 2 sets, rest 45 seconds.
C. 10 Sets of the following:
Every 2 Minutes complete the following of:
5 Russian KBS
5 No Push-Up Burpees
30 Second Assault Bike
If one set takes, 1 minute and 30 seconds, then you rest 30 seconds before starting next set.

B. Fitness Phase
Olympic Lifting Posterior Bending + Upper Body/Upper Body + Conditioning
A. Clean High Pull, 3 sets of 5 reps, 85-100% of best clean, rest 1 minute between sets.
The Clean High Pull is just taking the Clean Pull to the next level. You will shrug as doing a clean pull, and then arms can little higher and barbell coming up more compared to just a clean pull, which is a shrug.
B1. Banded Good Mornings, 20 reps x 2 sets, rest 45 seconds.
B2. Russian KBS Heavy, 20 reps x 2 sets, rest 45 seconds.
C. 10 Sets of the following:
Every 2 Minutes complete the following of:
2 Hang Squat Cleans @ 135/95, 115/80, 95/65 lbs
6 Burpees
30 Second Row Cal
If one set takes, 1 minute and 30 seconds, then you rest 30 seconds before starting next set.

C. Competition Phase
Lower Body Squat/Core or Jump + Oly + Single Leg/PC + Set Conditioning
A. Overhead Squat, build to a heavy single, 10 minute time limit to establish a heavy 1RM.
B. Power Snatch of the following:
65% x 3 reps, 75% x 3 reps, 80% x 3 reps, 85% x 1.1, rest as needed between sets.
C. Snatch High Pull, 100%, 3 sets of 3 reps, rest as needed between sets.
D1. Barbell RDL, 8 reps @ 50% of best squat x 3 sets, rest 45 seconds between sets.
D2. Chest to Bar Pull-Ups, AMRAP Set(-5) x 3 sets, rest 90 seconds between sets.
Take your best max chest tp pull up bar number, and reduce by 5 every set, so if your best is 30 in a row, then shoot for 25 repetitions.
E. Gymnastics Conditioning of the following:
4 Sets of the following:
Row 250 meters
15 Toes to Bar
Row 250 Meters
15 American KBS @ 53/35 lbs
Rest 1:1 interval for rest time.

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