"Monday 10.7.2019 + Vagabond Lifting Class @ 6:36 pm + Pat P Memorial Workout on 10/19"

Vagabond Lifting Class @ 6:35 pm For All Levels

Clean and Jerk Specific Warm-Up

Demo + Explain

10 Minutes to establish 85%, clean and jerk

Pause Clean and jerk + clean + jerk, every 90 seconds for 15 minutes.

Arnold press, 4 sets of 8 reps


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. Kettlebell Kitchen At Vagabond:
We are excited to announce our 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.


 3. Vagabond Fourth Annual Patrick Padgett Memorial Workout on Saturday, October 19th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
4. Vagabond Trunk or Treat on Sunday, October 27th, 2019 @ 12:00 pm:
Bring the kids down after your workout on Sunday 10/27 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
5. Vagabond Costume Contest for Halloween on Thursday, October 31st for all Classes:
On Thursday, October 31st we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of dynamic prep movement:
3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
10 jumping jacks


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body Squat + Single Leg/Core + Conditioning

A. High Bar Back Squat, 5 sets of 3 reps, rest 1 minute between sets.

Last time we tested 1RM: October 1st, 2018

Week 3 of Back Squats-Switch out at Week 4

B1. Single Leg Lateral March on Box, 8 reps/each leg x 2 sets, rest 45 seconds.

B2. Standing Pallof Press, 6 reps/each way x 2 sets, rest 45 seconds.


C. Conditioning of the following:

5 Sets of the following:

15 Cal Row

12 Goblet Squats

9 No Push-Up Burpees

No rest between sets, just keep moving and flowing thru the 5 sets


B. Fitness Phase

Upper Body Press Horizontal or Vertical(Every Other Week)+ Upper Body Push/Upper Body Pull + Conditioning

A1. DB Bench Press Heavy, 7-9 reps x 3 sets, rest 45 seconds.

September 30th we did DB Floor Press, 7-9 reps for Week 2, this is Week 2 for Bench Press.

A2. Banded Push-Downs, 20 reps x 3 sets, rest, 45 seconds.

A3. DB JM Press, 10 reps x 3 sets, rest 45 seconds.

A4. TRX Row, 10 reps x 3 sets, rest 90 seconds.


B. Conditioning of the following:

5 Sets of the following:

12 Cal Assault Bike

12 Wall Balls

12 Russian KBS

No rest between sets, just keep moving and flowing thru the 5 sets.


C. Competition Phase

Deadlift Variation + Single Leg + Upper Body Pull + Upper Body Push + Core/PC + Cond.

A. Sumo Deadlift Cluster, 5 sets of 1.1, rest as needed between sets.

Make sure it’s not a slow eccentric, get right to the bottom. Heavy load, bring bar right to ground, stand rest 15-20 seconds, and go again. Last week we did Traditional Deadlift for same cluster reps

B. Chest to Bar Pull-Up Routine:

EMOTM x 16 Minutes of:

Minute 1: 10 Chest to Bar Pull-Ups Unbroken

Minute 2: 50 Double Unders

C1. Single Leg OH Walking Lunge, 5 reps/each leg x 3 sets, rest 60 seconds.

C2. Standing Pallof Press, 6 reps/each way x 3 sets, rest 60 seconds.

C3. Weighted Bar Dip Cluster, 1.1.1 x 3 sets, rest 60 seconds.


D. Complete the following of:

15 Sets of the following:

Row 150 Meters Hard Hard Pace, rest 90 seconds between sets.

Find comfortable pace, this is an aerobic effort, hence why rest time is lower, find consistency and stay there.

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