“Monday 9.10.2018 + Lifting Class @ 6:35 pm”

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

Week 5 of Lifting Class

Second Pull and Launch Position
Clean Specific Warm-Up
Demo + Explain
10 Minutes of Clean and Jerk 80-85% of Squat Clean and Jerk
Every 90 seconds for 15-20 minutes, 1 Hang Clean and Jerk @ 80-85%
Remaining time: Clean Deadlifts @ 105% of max clean


1. Vagabond Next Beginners Class on September 10th, 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. Vagabond Circuit Training Class Starts the Fall Session on Sunday, September 9th:
This class is based on low intense, high volume, moderate aerobic work over a given period time. This is great for those looking for something different from the regular group classes or individual training. The cost of the class is $80 for 6 weeks, and contact KEVIN to save your spot today!


4. 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 the following:
Coach Option Warm-Up-Try Something Different!
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat or Posterior Bend+ Lower Body/Core + Conditioning
A. High Bar Back Squat, 75%, 5 sets of 3 reps, rest 1 minute between sets.
B1. Goblet Hold Single Leg Walking Lunges, 6 reps/each leg x 3 sets, rest 30 seconds.
B2. Standing Pallof Press, 6 reps/each way x 3 sets, rest 30 seconds.
C. 5 Rounds for time of the following:
15 Russian KBS
15 Goblet Squats
15/10 Cal Assault Bike
No rest between rounds, find comfortable pace.

B. Fitness Phase
Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning
A. Hang Pause Power Snatch, 2 reps x 5 sets, rest 1-2 minutes between sets.
Pause 2 seconds @ mid thigh, use between 70-80% of best power snatch 1rm.
B1. Goblet Hold Single Leg Walking Lunges, 6 reps/each leg x 3 sets, rest 30 seconds.
B2. Plank Holds, 75 seconds total time x 3 sets, rest 30 seconds.
C. 5 Rounds for time of the following:
15 Hang Power Cleans @ 115/80, 95/65 lbs
15 Wall Balls
15 Cal Row
No rest between rounds, find comfortable pace.

C. Competition Phase
Snatch Oly + Squat Based/Plyo + PC/Core + Long Aerobic Conditioning
A. Snatch of the following:
60% x 1.1, 65% x 1.1, 70% x 1.1, 75% x 1.1, rest as needed between sets.
B1. Front Squat, 5 sets of 3 reps, 65%, rest 15 seconds.
B2. Tall Box Jumps, 5 reps x 5 sets, rest 1-2 minutes between sets.
C1. Back Extension Drop Set Cluster, 5.5.5 x 3 sets, rest 45 seconds.
C2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
D. Conditioning @ Low Intense of the following:
25 Minutes on the Clock:
25/20 Cal Assault Bike
15 American KBS @ 53/35 lbs
20/15 Cal Row
15 Wall Balls

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