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???? ????????????????????????????????????????????????????????????????????????????????Week 2 of Lifting Class @ 635 pm Every Monday:
Set-Up and Basics
Jerk Specific Warm-Up
Demo + Explain
Foot Position Drills
Every 90 seconds for 15-20 minutes: 1 Split Jerk
Remaining time: clean deadlifts @ 5 sets x 2 reps @ 105% of best max clean
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1. Vagabond Next Beginners Class on September 10th, 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!
CLICK HERE FOR LINK TO SIGN UP OR VOLUNTEER.
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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:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat + Upper Body/Core + Conditioning
A1. DB or KB Single Leg Split Squats, 6 reps/each leg x 3 sets, rest 45 seconds.
A2. KB Farmer’s Walk, 100 Meters x 3 sets, rest 45 seconds
Focus on Breathing
A3. Plank Holds, 45 seconds, rest 10 seconds, 45 seconds x 3 sets, rest 45 seconds.
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B. Every Minute on the Minute x 15 Minutes of the following:
Minute 1: 12 Wall Balls or Goblet Squats
Minute 2: 45 Second Bike Assault
Minute 3: 10-12 Plate Burpees(Doing the Internal Competition, DO THESE HINT HINT!)
B. Fitness Phase
Olympic Lifting Posterior Bending + Upper Body/Upper Body + Conditioning
A. Heavy Clean and Jerk, 1 rep x 5 sets, rest as needed between sets.
Take a few minutes to build to a heavy single over these 5 sets, but do not max out, go to a heavy weight, but something doable, suggestion, 85%-93% of best clean and jerk.
B1. DB Floor Press, 15 reps @ slow tempo, lighter weight, go for pump x 3 sets, rest 15 seconds.
B2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
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C. Every Minute on the Minute x 15 Minutes of the following:
Minute 1: 5 Clean and Jerks @ 75% of what you did for today’s weight, if you want to go heavier, go for it, do not need to be touch n go, those who are doing internal competition, try first two reps touch n go on the cleans. Practice.
Minute 2: 45 Second Jump Rope-Single or Double Unders
Minute 3: 10-15 Plate Burpees or Lateral Burpees-Youc Choice
C. Competition Phase
Lower Body Squat/Core or Jump + Oly + Single Leg/PC + Set Conditioning
A. Mid Thigh Pause Power Snatch, pause 1 second @ mid thigh, 3 reps x 5 sets, rest as needed between sets.
B. Snatch Deadlift, 100%, 3 sets of 3 reps, rest as needed between sets.
C1. Barbell RDL, 8 reps @ 50% of best squat x 3 sets, rest 45 seconds between sets.
C2. Muscle-Ups Ring, AMRAP Set(-2) x 3 sets, rest 90 seconds between sets.
Take your best max muscle up number, and reduce by 2-3 every set, so if your best is 10 in a row, then shoot for 7-8 repetitions.
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D. Gymnastics Conditioning of the following:
Every 5 Minutes Complete the following for 20 Minutes of the following:
Row 500 Meters + 20 Toes to Bar
If takes you 3 minutes, then rest 2 minutes, go for unbroken on toes to bar if you can, and or smart, larger sets.
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