"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


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.


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
3-5 Minutes of the following:
Quad 90 Degree Stretch x 1:30/each side
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.
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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