"Vagabond Food Drive Is Back + Vagabond Olympic Lifting Class"(11.10.2014)
*Vagabond Thanksgiving Food Drive for the Next Two Weeks*
Vagabond Thanksgiving Food Drive to Support the Easton Food Pantry! Let’s give back this Thanksgiving and support our community. Join us for a charitable work out on Saturday November 22rd at 9AM to support the Easton Food Pantry. Last year’s drive was a huge success: we were featured in the Enterprise, Easton Journal and The Boston Globe and collected over 100 bags of groceries! Let’s go, Vagabonds!
You will notice a HUGE stack of brown grocery bags from Shaws on the front desk (this afternoon)- please take one (or more!), let the kids decorate them if you want and fill the bags up with groceries to help local families in need this Thanksgiving. Please come to the 11/22 workout with your grocery bag as a donation to this amazing organization (or feel free to bring donations in earlier)!
About the Food Pantry: Since 1978, The Easton Food Pantry has been dedicated to providing food to our neighbors in times of need. As long as there are hungry people in our community, our doors and hearts will be open to help.
Please do NOT donate badly damaged or dented cans, opened packages, or containers past their expiration, use by or best by date. For the safety of our clients and per order of the Easton Board of Health, we cannot accept such goods and must discard them.
*Vagabond Olympic Lifting Class on Monday, November 10th, 2014 @ 6:35 pm. CLICK HERE FOR WORKOUT.*
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat/Upper Body Push(Seated) + Squat Conditioning + Aerobic(Core)
A1. Front Squat @ 30×1, 7-9 reps x 3 sets, rest 1 minute between sets.
Compare to last week and go up in weight slightly
A2. DB Bench Press @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
B. 5 Sets of the following:
AMRAP 30 Seconds of Air Squats, rest 30 seconds.
C. 4 Sets of the following:
Airdyne 20 Calories
15 Russian Kettlebell Swings
Rest 90 seconds between sets
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + AMRAP High %
A. Squat Clean, work to a heavy single or 1 rep max, 12 minute time limit.
B1. Front Squat @ 30×1, 7-9 reps x 3 sets, rest 1 minute between sets.
Go up in weight slightly from last week
B2. Weighted Supinated Pull-Ups @ 20×1, 3-4 reps x 3 sets, rest 1 minute between sets
People can scale to Negative Pull-Ups, 4-5 reps x 3 sets
C. AMRAP 9 Minutes of the following
3 Squat Cleans @ 135/95 lbs, 115/75 lbs
5 Lateral Burpees
10 Calories Airdyne/5 Assault Bike Calories
C. Competition Phase
Back Squat Intense + Snatch Moderate + Clean and Jerk Moderate + Upper Body Pull/Single Leg + Gymnastics Based Grinder
A. High Bar Back Squat @ 20×1, 2 reps x 4 sets @ 85%, rest 2-3 minutes between sets.
B. Squat Snatch of the following weights:
1.1.1 x 5 sets @ 78% of 1RM
C. Clean and Jerk of the following weights:
1.1.1 x 3 sets @ 78% of 1RM
D1. Romanian Deadlifts @ 30×1, 5 reps x 3 sets, rest 1:30 between sets.
D2. Strict Ring Dips Clusters, 7.7.7 x 3 sets, rest 1:30 between sets.
Rest 3 Hours
5 Sets of the following:
Row 500 Meters @ 90%, rest 3 minutes between sets
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