"Vagabond Annual Summer Party this Saturday + Olympic Lifting Class @ 6:35 pm"(7.6.2015)

*Vagabond’s Annual Summer Party @ Flynn Farm on Saturday, July 11th from 3 pm to Last Person Leaves*

You’re invited to the Annual Family Summer Vagabond BBQ hosted by Jess and Sean Flynn and located at their gorgeous farm at 492 Bay Road. There will be lots of grilling, yard games, pool fun and good times! Please join this event if you can make it and note anything you’re bringing (food, plates, booze, etc…). Kids are welcome until sundown!

CLICK HERE TO RSVP.

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

Heath Circuit

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
6-8 Minutes of Press Series:
1. Strict Press
2. Push Press
3. Push Jerk
II. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat/Upper Body Pull + Aerobic Conditioning Long Duration
A1. High Bar Back Squat of the following:
5 reps @ 65%
5 reps @ 65%
5 reps @ 65%
Get 1 Rep Max Numbers from Previous Dates and/or Monday, June 1st
A2. Strict Mix Grip Pull Up Cluster, 4.3.2.1 x 3 sets, rest 1 minute between sets.
People can scale to Negative Mix Grip Pull-Up Cluster, 3.2.1.1. x 3 sets, rest 1 minute
+
B. 4 Rounds for time of the following:
50 Single Unders or 25 Double Unders
7 DB Thrusters
10 Cal Row
12 Box Jumps
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Aerobic Conditioning Long Duration
A1. Push Jerk, 3 reps x 4 sets, rest 1 minute between sets.
A2. Weighted Mix Grip Pull-Up Cluster, 3.1.2.1 x 4 sets, rest 1 minute between sets.
Scale to Lat Pull-Downs, 8-10 reps heavy or Narrow Grip Negative Pull-Ups, 3-4 reps
+
B. 4 Rounds for time of the following:
10 Thrusters @ 95/65 lbs
10 Pull-Ups or Kettlebell Swings Russian Heavy
10 Box Jumps @ 24/20 inches
100 Meter Run
C. Competition Phase
High Bar Back Squat Intense + Snatch Pull + Upper Body Press Vertical + Conditioning-Longer Aerobic Sets
A. High Bar Back Squat, 2 reps x 6 sets @ 88%, rest as needed between sets.
B. Snatch Pull, 2 reps x 3 sets, no dropping weights, 100% of best 1RM, rest as needed between sets.
C. Snatch Deadlift, 2 reps x 2 sets @ 110%, rest as needed between sets.
D. Push Press, 3 reps x 3 sets @ 70-80% touch n go, rest as needed between sets.
+
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 12/10 Calories on Assault Bike
Minute 2: 8 Power Snatches @ 115/75 lbs
Minute 3: 18/15 Cal Row
Minute 4: 8 Thrusters @ 115/75 lbs
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