“Wednesday 1.2.2019 + Vagabond of the Month for December: Becca M.”

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

Vagabond of the Month for December: Becca M
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“No doubt the community. I have been a member for almost a year and have made some great friends. I look forward to the 9am class because I get to be surrounded by like-minded people who just “get it”. The coaches set Vagabond apart from other gyms.They are always encouraging and knowledgeable.”
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1. Vagabond Next Beginners Class on January 7th, 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.
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2. Vagabond Foundations of Rowing Speciality Class on Sunday, February 3rd, 2019, 10:30 am to 12:00 pm:
This class will be taught by Coach Jason Lounge and will go over all the fundamentals of rowing to make your more efficient within your conditioning workouts, be able to get more meters, calories, and better efficiency throughout being on the rower during your workouts. The cost of the speciality class is only $20, and will receive invaluable feedback from Coach Jason on rowing technique, form, and the ability to produce more power over a given period during a workout. Sign up today by contacting Kevin or Jason. Limited to 10 spots.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings-Russian
5 Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Horizontal Press/Upper Body/Upper Body + Conditioning
A1. DB Bench Press, 10-12 reps x 3 sets, rest 45 seconds.
Keep weight moderate, and can perform speed for the movement.
Go up in weight from December 19thm we did 12-15 reps for db bench press.
A2. Banded Pull-Aparts, 20 reps x 3 sets, rest 45 seconds.
A3. KB Row, 8 reps/each arm x 3 sets, rest 45 seconds.
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B. Conditioning Piece of the following:
4 Sets of the following @ High Effort of:
4 Minutes on the Clock of the following:
12 Walking Lunge Steps(6/each side)
15 Second Plank Hold
8 DB Push Press
20 Second Cal Row
Rest 1:30 between sets

B. Fitness Phase
Olympic lifting(Test Week) + Upper Body/Lower Body + Conditioning
A. Power Clean Cluster, 75%, 1.1.1 x 3 sets, rest 1-2 minutes between sets.
Get %’s from December 6th or October 18th for 1RM results
B1. Single Arm DB Bench Press, 6 reps/each arm x 3 sets, rest 45 seconds.
We did 8 reps/each arm on December 12th.
B2. DB Zotman Curls, 12-15 reps x 3 sets, rest 345 seconds.
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C. Conditioning Piece of the following:
4 Sets of the following @ High Effort of:
4 Minutes on the Clock of the following of:
8 Barbell Push Press @ 95/65, 75/45 lbs
20 Double Unders(40 Single Unders)
4 Front Squats @ above weight
20 Second Cal Assault Bike
Rest 1:30 between sets

C. Competition Phase
Snatch Oly + Clean and Jerk Oly + Squat + PC/Core + Conditioning
A. Power Snatch, 60% x 3 reps, 65% x 3 reps, 70% x 3 reps x 3 sets, rest as needed between sets.
B. Power Clean and Jerk, 60% x 3 + 1, 65% x 3 +1, 70% x 3 + 1 x 2 sets, rest as needed between sets.
C. Front Squat, 60% x 5 reps, 70% x 5 reps, 80% x 5 reps x 2 sets, rest 1-2 minutes between sets.
D1. DB Bench Press, 6-8 reps x 3 sets, rest 45 seconds.
Go up in weight from December 19th, we did 8-10 reps
D2. Single Arm Cable Pull-Downs Seated, 10-12 reps/each arm x 3 sets, rest 45 seconds.
D3. Tall Kneeling Pallof Press, 10 reps/each way x 3 sets, rest 45 seconds.
D4. Passive Pull-Up Hang, 30 seconds x 3 sets, rest 90 seconds.
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E. Conditioning of the following:
Every Minute on the Minute x 24 Minutes of the following:
Minute 1: 1-2 Muscle-Up + 3-5 Ring Dips
Minute 2: 12/8 Calorie Assault Bike
Minute 3: 5 Clean and Jerks @ 135/95 lbs
Minute 4: 12/8 Calorie Assault Bike

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