Week 3 of Lifting Class @ 6:35 pm Every Monday
1. Snatch Warm-Up
2. Demo + Explain
3. 80-85% of Max Squat Snatch
4. 1 Hang Snatch @ 80-85%, every 90 seconds for 15-20 minutes.
5. Snatch Push Press, 5 reps x 5 sets.

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1. Vagabond Next Beginners Class on October 22nd, 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 Third Annual Patrick Padgett Memorial Workout on Saturday, October 27th @ 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.”
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3. Vagabond Trunk or Treat on Sunday, October 28th, 2018 @ 12:00 pm:
Bring the kids down after your workout on Sunday 10/28 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!
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4. Vagabond Costume Contest for Halloween on Wednesday, October 31st for all Classes:
On Tuesday, October 31t 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!

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5. Kettlebell Kitchen At Vagabond:
We are excited to announce our new 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:
http://kettlebellkitchen.com/menu.php

Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/

Please use the gym zip code 02375 when building your account.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of dynamic prep movement:
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3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 push-ups or knee push-ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Asst/Core + Mid-Range Conditioning
A1. DB Floor Press, 4-6 reps x 3 sets, rest 45 seconds.
We did 5-7 reps on September 18th, go up in weight from this date.
A2. DB Rotational Row, 6-8 reps/each arm x 3 sets, rest 45 seconds.
A3. Plank Holds, 45 seconds, rest 5 seconds, 20 seconds x 3 sets, rest 45 seconds.
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B. Conditioning of the following of:
6 Sets of the following:
3 Minutes on the Clock:
5 No Push-Up Burpees
100 Meter Run or 5 Cal Assault Bike or 5 Cal Row
5 DB Push Press Left Arm
5 DB Push Press Right Arm
Rest 1 minute between sets
*Start where you left off, if you left off at 3 db push press on right arm, then you start at 4 reps at beginning of set.*
B. Fitness Phase
Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning
A. High Bar Back Squat, 7-9 reps x 3 sets, rest as needed between sets.
B1. Banded Good Mornings, 25 reps x 3 sets, rest 45 seconds.
B2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
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C. Conditioning of the following of;
6 Sets of the following:
3 Minutes on the Clock:
5 Pull-Ups
100 Meter Run or 5 Cal Row or 5 Cal Assault Bike
5 Barbell Front Squat or Back Squat @ 115/80, 95/65 lbs
5 Step-Down Box Jumps
Rest 1 minute between sets
*Start where you left off, if you left off at 3 pull ups, then you start at 4 reps at beginning of set.*
C. Competition Phase
Snatch Oly + Squat Based/Plyo + PC/Core + Long Aerobic Conditioning
A. Snatch, 60% x 3 reps, 70% x 3 reps, 75% x 3 reps x 2 sets, rest as needed.
B. Clean and Jerk, 60% x 3 reps, 70% x 3 reps, 75% x 3 reps x 2 sets, rest as needed.
C. High Bar Back Squat, 60% x 4 reps, 70% x 4 reps, 75% x 4 reps x 2 sets, rest as needed.
D1. Reverse Hyper, 10 reps heavy x 3 sets, rest 60 seconds.
D2. Tall Kneeling Pallof Press, 10 reps/each way x 3 sets, rest 60 seconds.
D3. Kipping Toes to Bar, 20 goal unbroken x 3 sets, rest 2 minutes.
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E. Stamina IGT Training of the following:
4 Sets of the following:
3-5 Ring Muscle-Ups
6 Overhead Squats @ 135/95 lbs
9 Lateral Burpees
12 Cal Assault Bike
Rest 1:1 interval
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