"Vagabond Night-Out on Saturday, April 4th + No Olympic Lifting Class on Monday, just regular 6:35 pm class"(3.30.2015)

*Vagabond Night-Out on Saturday, April 4th for End of the Open Celebration*

Be sure to come out and celebrate the end of the Open on 4/4 at The Blackthorne Tavern on rt. 138 at 8PM. We’ll be taking over the bar area and doing the drawing for the Check in contest winner around 9PM! Vagabond nights out are always a lot of fun and we hope to see many of you there! Be sure to RSVP to the Facebook event: https://www.facebook.com/events/1575832802659802/

*Vagabond Regular 6:35 pm Class on Monday, instead of Olympic Lifting Class just for this Monday*

We will be running a regular 6:35 pm Class on Monday, instead of Olympic Lifting Class. Please make note of this, and take advantage of another regular class being offered to all members on this Monday.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Review of Review of Clean Below Knee with all Groups
+
3-5 Minutes of the following:
Airdyne 20 Seconds
Goblet Squats x 5 reps
Push-Ups or Banded Push-Ups x 5 reps
II. Cool Down After Workout:
ankle mobility stretch x 60 seconds each side
foam roll ankle x 90 seconds each side
III. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat + Upper Body Pull + Aerobic Tester
A. High Bar Back Squat, 8-10 reps x 3 sets, rest 1-2 minutes between sets.
B1. DB Zotman Curls @ 20×1, 12-15 reps x 3 sets, rest 45 seconds between sets.
B2. Strict Pull-Ups Anyway, 6-8 reps x 3 sets, rest 90 seconds between sets.
Scale to Ring Rows, 8-12 reps or Negatives, 3-4 reps x 3 sets
C. 7 Minute AMRAP of the following:
10 DB Push Press @ moderate weight
8 Box Jumps Step Down
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Lactate Tester
A. Clean from below knee pause, 1.1 clusters x 5 sets, rest 1-2 minutes between sets.
B1. High Bar Back Squat @ 20×1, 90%, 2 reps x 3 sets, rest 1:00 between sets.
B2. Weighted Strict Pronated Pull-Ups, 2.2 Clusters x 3 sets, rest 1:00 between sets.
C. 7 Minute AMRAP of the following:
7 Hang Cleans @ 135/95 lbs, 95/65 lbs
9 Burpees
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Monday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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