"Vagabond Bring a Friend Day: October 1st + Olympic Lifting Class @ 6:35 pm"(9.28.2015)

A. *Vagabond Bring a Friend on the 2nd + 4th of Every Thursday during the Month*

We will be running a special promotion for all Vagabond Members to bring their friends, family, and significant others to try a class during the weekday classes. This will give each person a true feeling of how our classes are run during the week, and give an opportunity for them to try a class for free. Just let Kevin know if you will be bringing a friend or family member on the designated Thursday, and bring them in and have some fun!

Next Bring a Friend Day: This Thursday, October 1st for all classes

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B. *Vagabond Olympic Lifting Class on Monday, September 28th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

John D

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
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat CP/Posterior Chain + AMRAP Two Variation Time Domains
A1. Front Squat, 5 reps x 5 sets, rest 1 minute between sets.
A2. DB Row, 5/each side heavy x 5 sets, rest 1 minute between sets.
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B. 3 Rounds for time of the following:
Run 100 Meters
10 Kettlebell Swings
Run 100 Meters
10 Burpees
Run 100 Meters
10 Kettlebell Swings
B. Fitness Phase
Press Intense(Jerk or Press)/Upper Body Pull + Conditioning
A1. Strict Barbell Press, 3 reps x 5 sets, rest 1 minute between sets.
A2. Strict Weighted Mix Grip Pull Up Cluster, 1.1.1 x 5 sets, rest 1 minute between sets.
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B. 3 Sets of the following:
“ Work Hard”
Row 300 Meters @ Hard Pace
20 Wall Balls
10 Kettlebell Swings @ 70/44 lbs, 53/35 lbs, 44/26 lbs
C. Competition Phase
Snatch + Front Squat + Clean Pull + Jerk + Aerobic Conditioning-High Volume-Low Intense + Barbell Conditioning Snatch
A. Mid Thigh Snatch or Block Snatch, 65% x 1.1 x 4 sets, rest as needed.
B. Front Squat @ 80%, 2 reps x 5 sets, rest as needed.
C. Split Jerk, 75% x 1.1 x 5 sets, rest as needed between sets.
D. Clean Pull, 80%, 3 reps x 3 sets, 80%, 2 reps x 2 sets, rest as needed between sets.
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E. AMRAP 12 Minutes of the following:
10 Toes to Bar
30 Double Unders
10 Burpees
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Rest 2 Minutes
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50 Cal Row For Time
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