Vagabond Demo/Construction Update:
The Shower area will be down for Monday and will be back up and running with a new shower area Tuesday! Thank you for your patience during this time period.
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WEEK 6 @ Lifting Class @ 6:35 pm Every Monday, All Levels Welcome!
“SNATCH”
● Snatch Specific WarmUp
● Demo & Explanation
● Work up to a Heavy Single for the day
● Snatch Grip Push Press, 5×5, Same weight as last week (75-80% of Max Snatch)
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1. Vagabond Next Beginners Class on August 13th, 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 Internal Competition Throwdown on Saturday, September 22nd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 22nd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!
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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, 10-12 reps x 4 sets, rest 45 seconds.
A2. Double KB Farmer’s Hold, 35 seconds x 4 sets, rest 45 seconds.
Breath thru nose, by inhaling thru the belly and exhaling thru mouth and nose in a controlled manner.
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B. Complete the following of:
From Minute 0 to Minute 10 complete the following of:
Run 100 Meters
20 Walking Lunges(10/each side)
10 Russian KBS
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Rest Minute 10 to Minute 12:
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From Minute 12 to Minute 22 complete the following of:
150 Meter Row
60 Meter Farmer’s Walk(Grass and Back)
150 Meter Row
30 Second Front Lean Rest Hold
B. Fitness Phase
Olympic Lifting Posterior Bending + Upper Body/Upper Body + Conditioning
A. Clean and Jerk Cluster, 85%, 1.1 reps x 3 sets, rest 1-2 minutes between sets.
B1. DB Bench Press AMRAP 30 Seconds @ Moderate Weight x 2 sets, rest 15 seconds.
B2. Standing Pallof Press, 10 reps/each way x 2 sets, rest 60 seconds.
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C. Complete the following of:
From Minute 0 to Minute 10 complete the following of:
Run 200 Meters
10 Hang Squat Cleans @ 115/75, 95/65 lbs
Run 100 Meters
6 Pull-Ups
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Rest Minute 10 to Minute 12:
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From Minute 12 to Minute 22 complete the following of:
14 Cal Assault Bike(Run 200 Sub)
10 Wall Balls
7 Cal Assault Bike(Run 100 Sub)
10 Step-Down Box Jumps
C. Competition Phase
Lower Body Squat/Core or Jump + Oly + Single Leg/PC + Set Conditioning
A. Overhead Squat, 5 sets of 3 reps, 80%, rest as needed between sets.
Up 5% from last week, if you feel it, go for it, if not feeling it, stay same % from last week.
B. Snatch Balance, 5 sets of 1 rep @ 90% or more best snatch, rest as needed between sets.
C. Snatch Deadlift, 100%, 5 sets of 3 reps, rest as needed between sets.
D1. Single Leg RDL KB, 6 reps/each leg x 3 sets, rest 45 seconds between sets.
D2. Muscle-Ups, AMRAP 30 seconds x 3 sets, rest 90 seconds between sets.
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E. Gymnastics Conditioning of the following:
AMRAP 7 Minutes of:
30 Double Unders
10 Hang Power Snatches @ 95/65 lbs
5 Cal Assault Bike
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Rest 5 Minutes
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For Time of the following:
25 Chest to Bar Pull-Ups
25 Burpees
25 Toes to Bar
25 Burpees
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