“Wednesday 1.9.2019”

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

1. Vagabond Next Beginners Class on January 28th, 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 Warm-Up
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5 Minutes of the following:
Assault Bike x 20 seconds
KBS Russian x 10 reps
Goblet Squats x 10 reps
Jump Rope x 20 seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Horizontal Press/Upper Body/Upper Body + Conditioning
A1. DB Floor Press, 8-10 reps x 3 sets, rest 45 seconds.
Keep weight moderate, and can perform speed for the movement.
Go up in weight from December 26th we did 10-12 reps for db floor press.
A2. Banded Push-Downs, 20 reps x 3 sets, rest 45 seconds.
A3. KB Rotational Row, 8 reps/each arm x 3 sets, rest 45 seconds.
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B. Conditioning Piece of the following:
4 Rounds of the following:
45 Second Max Cal Assault Bike Aerobic Effort
10 DB Single Arm Push Press Left Arm
30 Second Max Cal Assault Bike Aerobic Effort
10 DB Single Arm Push Press Right Arm
20 In-Place Lunges(10/each leg)
Rest 2 Minutes between sets

B. Fitness Phase
Olympic lifting + Upper Body/Lower Body + Conditioning
A. Power Snatch Cluster, 80%, 1.1 x 4 sets, rest 1-2 minutes between sets.
Get %’s from December 6th or October 18th for 1RM results
B1. KB Rotational Row, 8 reps/each arm x 2 sets, rest 45 seconds.
B2. DB Curls, 12-15 reps x 2 sets, rest 45 seconds.
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C. Conditioning Piece of the following:
4 Rounds of the following:
45 Second Max Cal Row Aerobic Effort
10 Front Squats or Overhead Squats @ 95/65, 75/45 lbs
30 Second Max Cal Row Aerobic Effort
10 Hang Power Snatch @ weight above
50 Double Unders(75 Single Unders)
Rest 2 minutes between sets

C. Competition Phase
Snatch Oly + Clean and Jerk Oly + Squat + PC/Core + Conditioning
A. Power Snatch, 60% x 4 reps, 65% x 4 reps, 70% x 4 reps x 2 sets, rest as needed between sets.
B. Power Clean and Jerk, 60% x 4 + 1, 65% x 4 +1, 70% x 4 + 1 x 2 sets, rest as needed between sets.
C. Front Squat, 60% x 4 reps, 70% x 4 reps, 80% x 4 reps, 85% x 3 reps x 2 sets, 1-2 minutes between sets.
D1. DB Floor Heavy Press, 5-7 reps x 3 sets, rest 45 seconds.
Go up in weight from December 26th, we did 6-8 reps
D2. Single Arm Standing Cable Pull, 10-12 reps/each arm x 3 sets, rest 45 seconds.
D3. Standing Pallof Press, 10 reps/each way x 3 sets, rest 45 seconds.
D4. Active Pull-Up Hang, 30 seconds x 3 sets, rest 90 seconds.
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E. Conditioning of the following:
4-5 Sets of the following:
1 Bar Muscle-Up
3 Power Snatch @ 135/95 lbs
3 Ring Muscle-Ups
5 Power Snatch @ 115/80 lbs
5 Chest to Bar Pull-Ups
7 Power Snatch @ 95/65 lbs
Rest as long as you need, score is still fastest time.

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