" Friday 1.1.2016 + Happy New Year"

December 31, 2015
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| Blog, Competition Phase, Fitness Phase, Lifestyle Phase

Friday, January 1st, 2015(New Year Day): 9 am to 2 pm Open Gym

*Vagabond Message for Bringing in the New Year of 2016*

As we approach the end of another year for our Vagabond family, it’s clear to me that this has been our most successful year together. We’ve had countless accomplishments as a group- both inside and outside the Vagabond doors: personal records, triumphant competitions, marriages, births of children, first timers to the gym, and on and on. On the eve of this New Year, we should all take a moment to reflect on our own personal New Year’s resolutions and how we can go about achieving what we want and accomplishing our goals. I encourage all of you to set realistic and attainable goals in your life and to do this, we must have a plan of action in place. Ask yourself: How am I going to accomplish my goals? Why have I set these goals for myself? What do I want the outcome to be? I firmly believe that it is through dedication and hard work that any goal is achieved- if you show up and put in the hard work, you will see results.
There are so many great people in our community that make Vagabond a special place- please stay safe and enjoy ringing in the New Year with your friends and family. I hope to see you all on January 1st! Let’s start off 2016 on the right foot!
2016 New Year

I. Phases Strength and Conditioning:
A. Lifestyle Phase
Rest Day/Open Gym/New Year’s Day
AMRAP 20 Minutes of the following:
Row 500 Meters
15 Sit-Ups
10 Box Jumps
5 DB Push Press
B. Fitness Phase
Rest Day/Open Gym/New Year’s Day
AMRAP 20 Minutes of the following:
Row 500 Meters
15 Sit-Ups
10 Hang Power Snatches @ 95/65 lbs
5 Lateral Burpees
C. Competition Phase
High Bar Back Squat % + High Bar Back Squat Heavy + Power Snatch + High Hang Clean + Clean Pull + Lactate Sets(Interval Sets) 45-40-35-30-25-20 for time domains airdyne/assault-touches of lactate training for mono work
A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 2 minutes between sets.(Warm-Up)
B. High Bar Back Squat, heavy single with 4 second pause, high intensity, low volume, few sets.
C. Power Snatch, 70% x 2 reps x 3 sets, 75% x 2 reps x 3 sets, rest 1:30 between sets.
D. High Hang Clean, 2 reps x 5 sets @ 75%, rest 1:30 between sets.
E. Clean Pull, 90% x 3 reps, 95% x 3 reps, 100% x 3 reps, 75% x 3 reps, rest 2 minutes between sets.(4 Total Sets)
+
F. Assault/Airdyne Sprints:
35 Seconds, rest 3 minutes and 30 seconds between sets -Recover
x 4 sets
+
Rest 5-8 Minutes
+
Assault/Airdyne Sprints:
35 Seconds, rest 3 minutes and 30 seconds between sets-Recover
x 4 sets
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