“Wednesday 1.30.2019”

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

1. Vagabond Next Beginners Class on February 11th, 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 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.
3. Vagabond Register for the CrossFit Opens Starting in January/February Now:
The 2018 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 65 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This year they have opened the variety and choice once again, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.
Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
Coach Run Warm-Up:
3 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Russian KBS
Rest 10 Seconds
20 Seconds of Indian Push-Ups
Rest 10 Seconds

II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Horizontal Press/Upper Body/Upper Body + Conditioning
A1. DB Bench Press, 6-8 reps x 3 sets, rest 45 seconds.
Keep weight moderate, and can perform speed for the movement.
Go up in weight from January 16th we did 8-10 reps for db bench press
A2. Strict Supinated Pull-Ups, 4-5 reps or Negative Pull-Ups @ 4 second lowering, 3-4 reps x 3 sets, rest 45 seconds.
A3. DB Tricep Extensions, 10-12 reps x 3 sets, rest 45 seconds.
A4. DB External Rotation, 8 reps/each arm x 3 sets, rest 45 seconds.
B. Conditioning Piece of the following:
13 Minutes on the Clock of the following:
2 DB Push Press
2 Box Step-Ups
2 Calorie Assault Bike
4 DB Push Press
4 Box Step-Ups
4 Calorie Assault Bike
continued for 13 minutes is complete.

B. Fitness Phase
Olympic lifting(Test Week) + Upper Body/Lower Body + Conditioning
A. Power Clean Cluster, 85%, 1.1.1 x 3 sets, rest 1-2 minutes between sets.
Get %’s from December 6th or October 18th for 1RM results
B1. Weighted Strict Pronated Pull-Ups Cluster, x 3 sets, rest 45 seconds.
B2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
C. Conditioning Piece of the following:
13 Minutes on the Clock of the following:
2 Power Cleans from Ground @ 115/80, 95/65 lbs
2 Calorie Row
3 Wall Balls
4 Power Cleans from Ground
4 Calorie Row
6 Wall Balls
6 Power Clean from Ground
6 Calorie Row
9 Wall Balls
keep going up by 3 repetitions for each movement until 13 minutes is completed.

C. Competition Phase
Snatch Oly + Clean and Jerk Oly + Squat + PC/Core + Conditioning
A. Power Snatch, 60% x 1, 65% x 1, 70% x 1, 75% x 1, 70% x 3 reps x 3 sets, rest as needed.
B. Power Clean and Jerk, same rep scheme as Snatch above, weights + %’s
C. Box Squat Parallel Wide Stance, 2 reps x 6 sets @ moderate weight, rest 2 minutes between sets.
Suggested weight would be between 70-80% of your best 1RM Back Squat.
D1. DB Heavy Bench Press, 4-6 reps x 3 sets, rest 45 seconds.
Go up in weight from January 16th we did 5-7 reps
D2. Reverse Hyper, 20 reps lightweight x 3 sets, rest 45 seconds.
D3. Single Arm Pull-Up Hang, 15 seconds right arm/15 seconds left arm x 3 sets, rest 45 seconds.
D4. Banded Pull-Aparts, 25 reps x 3 sets, rest 90 seconds.
E. “Double Annie on Steroids”
100-80-60-40-20-10 of the following:
Double Unders
30-25-20-15-10-5 of the following:
Cal Assault Bike
21-18-15-12-9-6-3 of the following:
GHD Sit-Ups

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