"Monday 6.12.2017 + Vagabond Olympic Lifting Class @ 6:35 pm"

Vagabond Olympic Lifting Class on Monday, June 12th @ 6:35 pm. CLICK HERE FOR WORKOUT.


*Gym Brief for the Week*
1. Vagabond Next Beginners Class on July 10th:
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. Vagabond Circuit Training Class Starts on Sunday, June 25th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.
3. Vagabond Annual Summer Party on Saturday, August 5th @ 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 August 5th! We’ll have food, yard games, swimming 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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Wall Angels
Rest 10 Seconds
20 Seconds of Indian Push-Ups
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull Assistance + Conditioning
A1. KB CrossOver Box Step-Ups, 6 reps/each leg x 3 sets, rest 45 seconds.
A2. Standing Cable Row or Standing Banded Row, 10-12 reps/each arm x 3 sets, rest 45 seconds.

A3. DB Zotman Curls, 10-12 reps @ 30×1 x 3 sets, rest 45 seconds.
B. 4 Sets of the following:
12-15 DB Hang Power Cleans
200 Meter Run(Sub 12/9 Cal Assault Bike)
10-15 Plate Burpees
*Rest 2-3 minutes between sets*
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A1. Barbell Romanian Deadlift, 8 reps @ 20×1 x 3 sets, rest 45 seconds.
A2. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds.
A3. Weighted Back Extension Cluster, 5.5.5 x 3 sets, rest 45 seconds.
For weighted back extensions, you can do drop sets, so start with heavy dumbbell, then go down in weight each cluster, rest about 5-10 seconds between each cluster of 5.
B. 4 sets of the following:
12-15 Hang Power Cleans @ 115/75, 95/65 lbs
300 Meter Run(200 Meter + 100 Meter Run)
12-15 Lateral Burpees
*Rest 2 minutes between sets*
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. Front Squat, 65% x 3 reps x 3 sets, rest 1-2 minutes between sets.
B. Snatch of the following:
60% x.1.1
70% x 1.1
75% x 1
80% x 1
85% x 1
C. Snatch Deadlift, 4 reps x 4 sets @ 105% of best snatch, rest 1-2 minutes between sets.
D. Gymnastics Conditioning of the following:
5 Sets of the following:
3-5 Muscle-Ups Fast Transition from Dip Position, rest 30-45 seconds between sets.
E. “Nancy”
5 Rounds for time of the following:
Run 400 Meters
15 Overhead Squats @ 95/65 lbs
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