“Tuesday 12.3.2019”

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

1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.


2. Vagabond 9th Annual Holiday Party on Saturday, December 14th @ 7:00 pm to 11:00 pm:
Join us all on Saturday, December 14th from 7:00 pm to 11:00 pm, as we celebrate the Holidays with our closest Vagabond Friends for our 10th Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.


3. Vagabond Annual Toy Drive for the Boston Children’s Hospital on Saturday, December 21st @ 9:00 am Workout:

Join us all month long in December for the annual Vagabond Toy Drive to support the child life specialists at Boston Children’s Hospital. This is our 7th year partnering with our friends at Flynn’s Farm and we hope this is the most generous year yet! We will top off the drive with a benefit workout on 12.21- RSVP now @ our Facebook Annual Toy Drive Page.


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
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 + Conditioning:

A. Lifestyle Phase

Lower Body Squat + Single Leg/Core + Conditioning

A1 High Bar Parallel Box Squat, 3 sets of 3 reps, rest 1 minute.

Week 2 of 4 High Bar Parallel, 3 reps

A2. Single Leg Hip Rock, 8 reps/each way x 5 sets, rest 1 minute

B1. Single Leg Reverse Lunge, 8 reps/each side weighted if you can x 2 sets, rest 30 seconds.

B2. Standing Pallof Press, 8 reps/each way x 2 sets, rest 30 seconds.


C. Conditioning of the following:

4 Sets of the following:

4 Minutes of the following:

5 Goblet Squats

5 No Push-Up Burpees

10 Second Plank Hold

20 Jump Rope Singles

Rest 90 seconds between sets


B. Fitness Phase

Olympic Lifting + PC/Core + Conditioning

A. Hang Power Clean, 4 sets of 3 reps, rest as needed between sets.

1RM Data: October 8th or May 22nd, 2019

B1. Single Leg Box Step-Ups, 5 reps/each leg x 3 sets, rest 45 seconds.

B2. Ball Pressing Core, 6 reps @ 3 second hold x 3 sets, rest 45 seconds.


C. Conditioning of the following:

4 Sets of the following:

4 Minutes of the following:

5 Wall Balls

5 Burpees

10 Cal Row

5 Hang Power Clean @ 115/80, 95/65 lbs

Rest 90 seconds between sets


C. Competition Phase

Squat + Snatch + Clean and Jerk + Gymnastics Focus + Conditioning

A. Push Press Cluster Mod, 85%, 1 rep x 5 sets, rest as needed between sets.

Last week we did 80% clusters of 1.1, go up to 85% for 1 rep

B. Clean, 70% Cluster Sets, 1.1.1 x 5 sets, rest 2 minute between sets.

Week 2 Clean

C. Clean Grip Pause Deadlift @ Mid Thigh, 5 sets of 3 reps, rest as needed between sets.

D1. Wall Balls Unbroken, 15 reps @ 10 foot target for women/men @ 20/14 lbs x 4 sets, rest 45 seconds.

D2. Ring Dip Cluster, 6.4.2 x 4 sets, rest 45 seconds.

D3. KB Farmer’s Walk, 50 meters, rest 30 seconds, 50 meters x 4 sets, rest 90 seconds.


E. Conditioning of the following:

7 Sets of the following:

8 Power Cleans Unbroken @ 135/100 lbs, 115/80 lbs

8 Lateral Burpees Hard Effort

Rest 6-8 times greater of your work, if takes you 40 seconds, then rest 6-8 times greater than 20 seconds.

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