"Monday 11.26.2018 + VBC Lifting Class @ 6:35 pm + Vagabond Annual Holiday Party this Upcoming Weekend"

Vagabond Lifting Class Every Monday @ 6:35 pm

Clean Specific Warm­Up/Pull Unders
● Demo & Explanation
● Max Clean for the day. Take your time building up.
● Remaining time, Romanian Dead Lift: 5×5, we are going to build this each week ­ This
should be performed above 100% of max clean

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1. Vagabond Next Beginners Class on December 10th, 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 9th Annual Holiday Party on Saturday, December 1st @ 7:00 pm to Midnight:
Join us all on Saturday, December 1st from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our 9th Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.
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3. Vagabond Toy Drive on Saturday, December 15th @ 9:00 am
Join us all month long in December for the annual Vagabond Toy Drive to support the child life specialists at Boston Children’s Hospital. This is our 6th year partnering with our friends at Flynn’s Farm and we hope this is the most generous year yet! We will top off the drive with a benefit workout on 12.15- RSVP now @ our Facebook Annual Toy Drive Page.

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 coach option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Push Press, 3-5 reps x 3 sets, rest 1 minute between sets.
Look at November 19th, we did 6-8 reps, go up in weight from last week
B1. Strict Pronated Pull-Ups, 4-6 reps or Negative Pull-Ups, 3-5 reps or Ring Rows, 8-10 reps x 3 sets, rest 45 seconds.
B2. DB Curls, 10-12 reps @ 3010 x 3 sets, rest 45 seconds.
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C. Conditioning of the following of:
Top of Every 2 Minutes for 10 Sets(20 Minutes) of the following:
7 DB Push Press or DB Floor Press(If have limited range of motion overhead)
5-7 Burpees
25-35 Second Assault Bike
Rest the remaining time, if takes you 1 minute, then rest 1 minute.
*Total Cals is your score, what can you get?*
B. Fitness Phase
Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning
A. High Bar Back Squat, 1-2 reps x 3 sets, rest as needed between sets.
Look back at November 19th, we did 2-3 reps for back squat.
B1. Single Arm Walking Lunges, 6 reps/each side x 3 sets, rest 45 seconds.
Hold KB in left arm for 6 reps, and KB in right arm for 6 reps.
B2. Deadbug Pressing Against Wall, 8 reps/each leg x 3 sets, rest 45 seconds.
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C. Conditioning of the following of:
Top of Every 2 Minutes for 10 Sets(20 Minutes) of the following:
7 Hang Power Cleans @ 135/95, 115/75 lbs
5 Front Squats @ above weight
30-40 Second Cal Row
Rest the remaining time, if takes you 1 minute, then rest 1 minute.
*Total Cals is your score, what can you get?*
C. Competition Phase
Snatch Oly + Squat Based/Plyo + PC/Core + Long Aerobic Conditioning
A. Snatch(Week 7 of Program), 60% x 2 reps, 70% x 2 reps, 80% x 2 reps, 85% x 2 reps, 90% x 1 rep, 80% x 2 reps, 85% x 1 rep, rest as needed.
B. Clean and Jerk, 60% x 2 + 1, 70% x 2 + 1, 80% x 2 + 1, 85% x 2 + 1, 90% x 1 +1, 80% x 2 + 1, 85% x 2 + 1, rest as needed between sets.
C. High Bar Back Squat, 60% x 3 reps, 70% x 3 reps, 80% x 3 reps, 85% x 1 rep x 3 sets
D. Close Grip Bench Press, 4 reps x 4 sets, rest 90 seconds between sets.
E1. Snatch Deadlift, 85%, 4 reps x 3 sets, rest 1 minute.
E2. Muscle-Ups Wave Load, 3.2.1.2 x 3 sets, rest 2 minutes.
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F. Conditioning of the following:
3 Rounds of the following of:
100 Double Unders
50/35 Cal Row
15 Kipping Handstand Push-Ups @ 3 inch height for men/1 inch height for women
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