"Monday 12.28.2015 + VBC Olympic Lifting Class @ 6:35 pm"

*Gym Brief for the Week*

1. Vagabond Olympic Lifting Class on Monday,  December 28th, 2015

Click Here for Workout

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2. *Vagabond Circuit Training Class Starts on Sunday, January 10th*

Attention all Vagabonds:  Announcing the installment of the Winter Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting Sunday, January 10th. This aerobic style/sweat class which is uniquely designed to keep the body moving in short or long periods of time with rest built in between.

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3. Vagabond Next Beginners Class on January 4th, January 11th, and January 27th: New Year Special

Vagabond will be offering its Annual January Special for the month. All new clients and members who sign up for the Beginner Classes in January will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the January Special at Vagabond.

Taylor FFS

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Quad 90 Degree Stretch x 1:30/each side
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3 Sets of the following:
20 Seconds of Row/Airdyne
Rest 10 Seconds
20 Seconds of Hollow Holds or Plank Holds
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat 1RM + Upper Body Push/Upper Body Push Assistance+ Aerobic Conditioning Interval Sets
A1 Front Squat, 2 reps x 3 sets @ 85%, rest 1 minute.
Get 1RM results from July 31st or October 30th
A2. DB Seated Press on Ground, 8-10 reps x 3 sets, rest 1 minute between sets.
A3. Side Bridges, 20 seconds/each side x 3 sets, rest 1 minute between sets.
B. 3 Sets of the following:
250 meter row
15 DB Thrusters @ moderate weight
250 meter row
3 Deadlifts @ 185/115 lbs, 155/105, 135/95 lbs(If People need to be scaled to KB Deadlifts, then do so)
Rest 90 Seconds Between Sets
B. Fitness Phase
Power Snatch % + High Bar Back Squat/Press Vertical + Conditioning Aerobic Interval
A. Power Snatch, 65%, 1.1 x 4 sets, rest 1 minute between sets.
Up 5% from last week, follow percentages
B1. High Bar Back Squat, 60% x 8 reps, 65% x 8 reps, 70% x 6 reps, rest 1 minute between sets.
B2. Strict Weighted Supinated Pull-Ups, 3-4 reps x 3 sets, rest 1 minute between sets.
People can scale to Negative Weighted Pull-Ups, 3-4 reps or Lat Pull-Downs, 10-12 reps
C. 3 Sets of the following:
45 Second Sprint Airdyne/Assault
15 Kettlebell Swings
45 Second Sprint/Airdyne/Assault
3 Thrusters @ 135/95 lbs, 115/75 lbs, 95/65 lbs
Rest 1 minute between sets
C. Competition Phase
High Bar Back Squat % + Heavy Rack + Snatch + Clean and Jerk + Opens Prep Tester Work/Rest Ratio
A. High Bar Back Squat, 3 sets of 1 @ 70%, rest 2 minutes between sets.(Warm-Up)
B. High Bar Back Squat, work to a heavy set of 5, few attempts, keep volume low, and intensity high.
C. Snatch, 80% x1, 85% x 1, 88% x 1, 90% x 1 x 2 sets(total 5 sets), rest as needed between sets.
D. Clean and Jerk, 70% x 1.1, 75% x 1.1, 80% x1.1 x 2 sets( total 4 sets), rest as needed between sets.
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E. 5 Sets of the following:
10 Shoulder to Overhead @ 165/115 lbs, 145/95 lbs
12 Toes to Bar or 8 Chest to Bar Pull-Ups or 3-4 Muscle-Ups-Athlete Choice
14 Burpees
16 Cal Row
Rest 3-4 Minutes between sets
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