"Monday 7.2.2018 + Vagabond Lifting Class Week 2 Snatch"

Vagabond Lifting Class on Monday, July 2nd @ 6:35 pm.
WEEK 2:
“FIRST PULL”
● Snatch Specific Warm­Up
● Demo & Explanation
● 10 Minutes to work up to 80­85% of Max Squat Snatch
● Every 90 Seconds for 15 Min, 1 Low Hang Snatch@80­85%
● Remaining time, Snatch Deadlifts: 4×3@105% of max snatch

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1. Vagabond Next Beginners Class on July 9th, 2018:
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 Annual Summer Party on Saturday, July 28th @ 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!

3. Kettlebell Kitchen At Vagabond:
We are excited to announce our new 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:
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 Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat + Upper Body/Core + Conditioning
A1. Goblet Squats @ 3 second tempo down + 1 second hold in bottom, 12-15 reps x 3 sets, rest 45 seconds between sets.
A2. Side Bridges, 25 seconds/each side x 3 sets, rest 45 seconds.
A3. DB Bench Press, 4-6 reps x 3 sets, rest 45 seconds between sets.
We did 5-7 reps on June 7th, go up in weight on this movement
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B. Complete the following of:
4 Sets of the following @ Hard Aerobic Effort of:
10 DB Hang Power Cleans or Barbell Hang Power Cleans @ 115/75, 95/65 lbs
Run 400 Meters or Row 450 Meters
10 Ball Slams or Step Down Box Jumps or Step-Ups(5/each leg)
Rest 90-120 seconds between sets
You will do 10 cleans, then run 400 meters, then 10 ball slams, then rest 90 seconds between next set.
B. Fitness Phase
Olympic Lifting Posterior Bending + Upper Body/Upper Body + Conditioning

A. Clean and Jerk Cluster, 75%, 1.1.1 x 3 sets, rest 1-2 minutes between sets.
On June 18th, we did 65% of Clean and Jerk Cluster.
B1. Tall Kneeling Pallof Press, 6 reps/each way x 3 sets, rest 20 seconds.
B2. DB Floor Press, 8-10 reps x 3 sets, rest 45 seconds.
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C. Complete the following of:
4 Sets of the following @ Hard Aerobic Effort of:
10 Power Clean @ 115/80, 95/65 lbs
Run 400 Meters(450 Meter Row Sub)
10 Front Squats @ above weight
Rest 90-120 seconds between sets.
C. Competition Phase
Lower Body Squat/Core or Jump + Oly + Single Leg/PC + Set Conditioning
A1. Camber Squat Bar, 5 sets of 3 reps, 75% of best squat, rest 15 seconds.
A2. Depth Drop to Broad Jump, 3 reps x 5 sets, rest 90 seconds.
Use 16 inch box or less, drop off box, and jump right into a broad jump, this is one repetition, this helps develop power.
B. Squat Clean Cluster, 80%, 1.1. x 3 sets, rest as needed between sets.
C1. Standing Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
C2. Hip Thrusts, 8 reps x 3 sets, rest 45 seconds between sets.
C3. Weighted Sit-Ups, 12-15 reps x 3 sets, rest 45 seconds between sets.
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D. Gymnastics Fatigue Training:
Every Minute on the Minute x 6 Minutes complete the following of:
3-5 Strict Handstand Push-Ups + 5-7 Kipping Handstand Push-Ups
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E. Barbell Stamina Conditioning of the following:
“Running Isabel”
3 Rounds for time of the following:
Run 400 Meters
10 Power Snatch @ 135/95 lbs
Compare to Juily 3rd, 2017
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