"Monday 6.10.2019 + Vagabond Lifting Class @ 6:35 pm for All Levels"

Vagabond Lifting Class @ 6:35 pm Every Monday with Coach Leroy:

Clean Specific Warm-Up

Demo + Explain

10 Minutes to work up to 80-85% of max squat clean

Every 90 seconds for 15 minutes, 2 power cleans + 2 front squats

Barbell Row, 4 sets of 8 reps


1. Vagabond Next Beginners Class on June 24th, 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.
2. 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:
Ordering instructions and FAQs can be found here:
Please use the gym zip code 02375 when building your account.


3. Vagabond Annual Summer Party on Saturday, July 20th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday July 20th! We’ll have food, yard games, swimming, DJ for music and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up
5 Minutes of the following:
Assault Bike x 20 seconds
KBS Russian x 10 reps
Goblet Squats x 10 reps
Jump Rope x 20 seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body Squat or Posterior Bend + Single Leg/Core + Conditioning

A. High Bar Box Squat, 5 sets of 3 reps, rest 1-2 minutes between sets.

Make sure box is at parallel or little above, keep weight moderate, under 60% of your best 1RM

Last time tested 1RM: October 1st, 2018

Last week we did same rep scheme, this will be WEEK 3, we will switch out after Week 3.

B1. Single Leg Box Step-Ups, 5 reps heavy/each leg x 3 sets, rest 30 seconds.

We did 6 reps/each leg on May 21st, 2019

B2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 60 seconds.


C. Conditioning of the following:

5 Sets of the following:

15 Goblet Squats

12 Russian KBS

9 Cal Assault Bike

No rest between sets, just move thru moderate, not for time.


B. Fitness Phase

Olympic Lifting + PC/Core+ Conditioning

A. Power or Squat Clean Clusters, 1.1 @ 55%, 1.1 @ 65%, 1.1 @ 70% x 2 sets, rest 1-2 minutes between sets.

1RM Data: May 22nd, 2019

B1. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 30 seconds.

B2. Single Leg Walking Lunges Weighted, 5 reps/each leg x 3 sets, rest 60 seconds.

We did 6 reps on May 30th.


C. Conditioning Piece of the following:

5 Sets of the following:

15 Wall Balls

12 Cal Row

200 Meter Run


C. Competition Phase

Squat + Snatch + Clean and Jerk + Olympic Lifting Variation + Gymnastics(Maybe) + Conditioning

A. Front Squat 1 and ¼ , 65-75% of your best 1RM, 1 rep x 5 sets, rest as needed between sets.

Second Option: 5 Sets of 3 reps @ 75% of your best 1RM, stay at this weight for all 5 sets.

B. Snatch, 60% x 1.1.1, 65% x 1.1.1, 70% x 1.1.1, 65% x 1.1, 75% x 1.1 x 2 sets, rest as needed.

C. Clean and Jerk: Same % as Snatch as above.

D. Clean High Pull, 70-80%, 5 sets of 3 reps, rest as needed between sets.


E. Conditioning of the following:

10 Sets of the following:

Run 200 Meters

3 Muscle-Ups

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