Vagabond Lifting Class @ 6:35 pm Every Monday by Coach Leroy
Snatch Specific Warm-Up
Demo + Explain
10 Minutes to Work to 80% of Max Snatch
Every 90 seconds for 15 minutes, Snatch Pull + Snatch
Snatch Grip Push Press, 5 sets of 5 reps
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1. Vagabond Next Beginners Class on July 15th, 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. 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.
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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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Banded Pull Aparts
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Goblet Squats
Rest 15 Seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat or Posterior Bend + Single Leg/Core + Conditioning
A. Front Squat 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,
Last time tested 1RM: May 21st
Week 2 of Week 3-Go up in weight from last week, June 24th, we did 5 sets of 3 reps.
B1. Goblet Squat Iso Hold, 10-12 reps @ 3 second hold in bottom x 2 sets, rest 30 seconds.
B2. Deadbug Pressing Against Wall, 8 reps/each way x 2 sets, rest 60 seconds.
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C. Conditioning of the following:
4 Sets of the following:
12 Ball Slams
Run 200 Meters or Row 250 Meters
12 DB Hang Power Cleans
Run 200 Meters or Row 250 Meters
Rest 2 Minutes between sets
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B. Fitness Phase
Olympic Lifting + PC/Core+ Conditioning
A. Power or Squat Snatch Clusters, 1.1 @ 70%, 1.1 @ 75%, 1.1 @ 80% x 2 sets, rest 1-2 minutes between sets.
1RM Data: April 10th, 2019
Up by 5% on each set from June 10th
B1. Deadbug Pressing Against Wall, 8 reps/each way x 2 sets, rest 30 seconds.
B2. Single Leg In Place Lunges Weighted, 8 reps/each leg x 2 sets, rest 60 seconds.
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C. Conditioning of the following:
4 Sets of the following:
12 Hang Power Cleans @ 115/80, 95/65 lbs
Run 200 Meters or 12/10 Calorie Assault Bike
12 Front Squats @ above weight
Run 200 Meters or 12/10 Calorie Assault Bike
Rest 2 Minutes between sets
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C. Competition Phase
Week 17
Squat + Snatch + Clean and Jerk + Olympic Lifting Variation + Gymnastics(Maybe) + Conditioning
A. Front Squat, 5 sets of 3 reps, 70% of your best 1RM, stay at this weight for all 5 sets.
Second Option: 8 Sets of 2 reps @ 50% of your best 1RM, stay at this weight for all 8 sets. Deload Week.
B. Snatch, 70% x 1.1.1, 75% x 1.1.1, 80% x 1.1., 85% x 1.1, 90% x 1 x 2 sets, rest as needed.
C. Clean and Jerk, 65%, 1.1.1 x 5 sets, rest as needed between sets.
D. Snatch High Pull, 65-75%, 5 sets of 1.1 reps, rest as needed between sets.
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E. Conditioning of the following:
Barbell Stamina of the following:
21-18-15-12-9-6-3 of the following:
Power Cleans @ 115/80 lbs
Lateral Burpees
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