"Monday 12.18.2017 + Vagabond Olympic Lifting Class @ 635 pm"

Vagabond Olympic Lifting Class on Monday, December 18th @ 6:35 pm. CLICK HERE FOR WORKOUT.

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1. Vagabond Next Beginners Class on January 8th, 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.

Help Toys

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
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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
Single Leg/Upper Body Pull/Upper Body Pull Assistance + Conditioning
A1. Goblet Hold CrossOver Box Step-Ups, 6 reps/each leg x 3 sets, rest 45 seconds.
A2. Strict Mix Grip Pull-Ups, 6-10 reps total x 3 sets, rest 45 seconds.
Modify to Lat Pull-Downs, 10-12 reps or Negative Pull-Ups, 4-5 reps total x 3 sets
A3. Standing Pallof Press, 10 reps/each side x 3 sets, rest 45 seconds.
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B. 3 Sets of the following @ Moderate Effort of:
3 Rounds of the following:
8/6 Cal Assault Bike
8 Ball Slams
25 Jump Rope Singles
Rest 60 seconds between sets
So you will complete 3 rounds of the above workout, then rest 60 seconds, and complete 3 sets of this 3 round workout.
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A. Power Clean, 1.1.1 x 3 sets(60-70% of 1RM), rest as needed between sets,
B1. Banded Leg Curls, 20 reps x 2 sets, rest 45 seconds between sets.
B2. Broad Jumps, 5 reps as far as possible, x 3 sets, rest 45 seconds between sets.
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C. 3 Sets of the following @ Moderate Effort of:
3 Rounds of the following:
14/10 Cal Row
10 Wall Balls or Overhead Squats @ 95/65, 75/45 lbs
6 Power Snatches @ 95/65 lbs, 75/45 lbs
Rest 60 seconds between sets
So you will complete 3 rounds of the above workout, then rest 60 seconds, and complete 3 sets of this 3 round workout.
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. Power Clean Clusters of the following:
3 Sets of 1.1 @ 85%, focus on getting underneath the barbell and working your footwork, rest as needed between sets.
B. High Bar Box Squat Parallel, 2 reps x 10 sets @ 50%, rest 30 seconds between sets.
C. Clean Pull Moderate, 5 reps x 5 sets, rest 1 minute between sets. Use between 80-90% of best clean, focus on triple extension.
D1. Reverse Hyper, 10 reps heavy x 3 sets, rest 45 seconds.
D2. Barbell Good Mornings, 8 reps moderate weight x 3 sets, rest 45 seconds.
D3. Banded Push-Downs, 20 reps x 3 sets, rest 45 seconds.
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E. 3 Sets of the following:
250 Meter Row
12 Power Cleans @ 135/95 , 115/75 lbs
250 Meter Row
12 Lateral Burpees
Rest 3-5 Minutes between sets
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