Week 3 of Vagabond Lifting Class @ 6:35 pm. All Levels Welcome: Beginner or Advanced
Snatch Specific WarmUp
● Demo & Explanation
● 10 Minutes to work up to 80% of Max Squat Snatch
● Every 90 Seconds for 15, Cluster:1.1.1 at the same weight as last week
● Remaining time, Snatch Dead Lift: 5×3, we are going to build this each week
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1. Vagabond Next Beginners Class on January 7th, 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.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
COACHES YOU DO YOU ON THIS WARM-UP-MAKE FUN IF CAN!
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Push Press, build to heavy single, 10 minute time limit. (Post to SUGARWOD final weight lifted)
B1. Strict Supinated Pull-Up Cluster, 4.2.1 x 3 sets, rest 45 seconds.
Modify to Negative Pull-Ups, 4-5 reps or Lat Pull-Downs, 8-10 reps
B2. DB Powell Raises, 10-12 reps/each arm @ 3010 x 3 sets, rest 90 seconds.
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C. Conditioning of the following of:
5 Sets of the following:
3 Minutes on/1 minute off of the following:
9 DB Push Press
6 Cal Assault Bike
3 No Push-Up Burpees
Start where you left off, so if you finished 4 cals on assault bike in previos round, then start at 5 cals on the next set.
B. Fitness Phase
Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning
A. Front Squat, 5-7 reps x 3 sets, rest 2 minutes between sets.(POST TO SUGARWOD WEIGHT)
Keep these moderate and doable for all 7 repetitions.
Go up in weight from last week, we did 6-8 repetitions.
B1. DB Walking Lunges, 5 reps/each side x 3 sets, rest 45 seconds.
B2. Deadbug Pressing Against Wall, 8 reps/each way x 3 sets, rest 45 seconds.
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C. Conditioning of the following of:
5 Sets of the following:
3 Minutes on/1 minute off of the following:
8 Cal Row
6 Barbell Push Press @ 95/65, 75/55 lbs
4 Hang Power Cleans @ above weight
Start where you left.
C. Competition Phase
Snatch Oly + Squat Based/Plyo + PC/Core + Long Aerobic Conditioning
A. Snatch(Week 10 of Program), 60% x 1.1.1.1, 70% x 1.1.1.1, 80% x 1.1.1 x 3 sets, rest as needed.
B. Clean and Jerk, same rep scheme as Snatch above.
C. High Bar Back Squat, 60% x 4 reps, 70% x 4 reps, 80% x 4 reps x 3 sets, rest as needed.
D. Strict Press, 2 reps x 6 sets, rest as needed.
Go up in weight from last week, we did 3 reps x 5 sets
E1. RDL, 80% of best clean, 5 reps x 4 sets, rest 1 minute.
E2. Ring Dip Clusters, 2.2.2 x 4 sets, rest 1 minute.
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F. Conditioning of the following:
3 Sets of the following:
Row 250 Meters
12 Power Snatch @ 95/65 lbs
Row 250 Meters
12 Lateral Burpees
no rest, go for it.
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