Week 3 of Lifting Class: All Levels are Welcome @ 6:35 pm, Every Monday:
Clean + Specific Warm-Up + Demo + Explain
10 Minutes to Work to 85-90% of your best Squat Clean
Every 90 seconds for 15 Minutes, 3 Cleans + 1 Jerk
RDL, 5 sets of 3 reps, build each week.
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1. Vagabond Next Beginners Class on June 3rd, 2019:
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 Mother’s Day Workout for Breast Cancer Research on Sunday, May 12th @ 9:00 am:
This will be our 5th year running this Annual Mother’s Day Workout for the Susan G Komen Fundraiser. All proceeds with T-Shirt and Tank-Top Sales will go towards donation for Vagabond Friend and Member, Robin Johnson Taylor, who is a 2 time survivor from breast cancer. Come 9 am on Mother’s Day Workout and take part in a great cause and suggested donation for those who do not get t-shirts, can be $20 if you want to donate that day!
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3. Kettlebell Kitchen At Vagabond:
We are excited to announce our partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Please use the gym zip code 02375 when building your account.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Focus Hamstring/Glute/Posterior Chain for exercises
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3 Sets of the following:
20 Seconds of KBS
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Strict Press, 2-3 reps x 3 sets, rest 45 seconds.
80% of your best 1RM, last time tested was 2/4/19.
B1 Half Kneeling Single Arm Strict Press, 8 reps/each arm x 3 sets, rest 45 seconds.
B2. Single Arm Seated Cable Pull-Down, 8 reps/each arm x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
5 Rounds of the following:
100 Meter Run(150 meter row)
10 DB Bench Press
100 Meter Run(150 meter row)
10 Ball Slams
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B. Fitness Phase
Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning
A. KB or DB Split Squats, 6 reps/each leg x 3 sets, rest 60 seconds between sets.
Suggested bodyweight each hand is 25-30% each hand in DB or KB, We did these on April 22ndfor lower %
B1. Goblet Squats @ 4010, 15 reps x 3 sets, rest 30 seconds.
B2. Standing KB Single Arm Press, 10 reps/each arm x 3 sets, rest 30 seconds.
Have 1 KB in rack position, and Press other KB for single arm movement.
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C. Conditioning of the following of:
5 Rounds of the following:
100 Meter Run(10 Cal Assault Bike)
15 Wall Balls
100 Meter Run
10 Burpees
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C. Competition Phase
Week 10
Snatch + Clean and Jerk + Squat Iso(Week 6 of Week 6) + Upper Body + Pull/Push + Bike Conditioning Tester
A. Front Squat Rack Squat Cluster, 1 rep heavy x 5 sets, rest as needed.
Option: Work to a heavish set of 2 with a 3 second eccentric, 3 second isometric, and 3 second concentric for Front Squat.
Week 3 of this, will switch out at week 3 for deload week for both options.
Option: Start on power rack, have bar set up in bottom position, and lift out of bottom, choose appropriate weight, go up in weight from last week and stay at that weight for all 5 sets.
B. Snatch, 70% x 1.1.1 reps, 80% x 1.1.1 reps, 70% x 1.1 reps, 80% x 1 rep x 3 sets, rest as needed.
C. Clean, same % as Snatch.
D. Snatch Pull, 100%, 3 reps x 5 sets, rest as needed.
15 reps
E. Chest to Bar Pull-Ups Unbroken, 15 reps x 4 sets, rest as needed.
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E. Complete the following on Assault Bike:
10 Sets of the following:
1 Minute Assault Bike, rest 1 minute between sets.
Women keep RPM 58-60 + Men Keep RPM between 63-65
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