"Vagabond of Month for July: Shane Dupont + Vagabond Olympic Lifting Class @ 6:35 pm"(8.3.2015)

*Vagabond of the Month for July: Shane Dupont*

CLICK HERE FOR FULL BIO.

“There are so many good things about this place.  I know it has been said before but the best thing about Vagabond is the community Kevin has created.  The way we pick each other up and push through the toughest workouts.  I started at vagabond 2 years ago looking for motivation and community of likeminded folks to workout with.  I found that and more. “

*Vagabond Olympic Lifting Class on Monday, August 3rd @ 6:35 pm. CLICK HERE FOR WORKOUT.*

Shane

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Run Option for Coach B Snatch Warm-Up:
1. Down + Up
2. Elbows High and Outside
3. Muscle Snatch
4. Power Snatch- Quarter Squat
+
3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat CP/Posterior Chain + AMRAP Two Variation Time Domains
A1. Front Squat of the following, rest 1 minute between sets. Get Numbers from July 31st, 2015
10 reps @ 60%
8 reps @ 65%
6 reps @ 70%
4 reps @ 75%
A2. Russian Kettlebell Swings, 15 reps x 4 sets, rest 1 minute between sets.
+
B. AMRAP 8 Minutes of the following:
10 DB Strict Press
8 Box Jumps or Step-Ups
+
Rest 2 Minutes
+
AMRAP 4 Minutes of the following:
5 Cal Airdyne or 100 Meter Run
5 Sit-Ups
B. Fitness Phase
Power Snatch CP Testing + Single Leg/Upper Body Pull+ Aerobic Conditioning Long Duration
A. Power Snatch, build to a heavy single, 10-12 minute time limit.
B. Weighted Supinated Pull-Up Cluster, 4.2.1 x 3 sets, rest 1 minute between sets.
*People can scale to Regular Pull-Ups and/or Negative Pull-Ups or Lean Away Negative Pull-Ups, 3-4 reps x 3 sets*
C. AMRAP 8 Minutes of the following:
10 Hang Power Snatch @ 50% of 1RM Above
10 Burpees
+
Rest 2 Minutes
+
AMRAP 4 Minutes of the following:
Run 100 Meters
8 Box Jumps @ 24/20 inches
C. Competition Phase
Snatch + Front Squat + Clean Pull + Jerk + Aerobic Conditioning-High Volume-Low Intense + Barbell Conditioning Snatch
A. Power Snatch(1 rep) + Squat Snatch( 2 reps) @ 65% of Power Snatch x 2 sets, 70% x 2 sets, rest as needed.
B. Front Squat, 60% x 8 reps, 65% x 8 reps, 70% x 6 reps, 70% x 6 reps, 75% x 6 reps x 2 sets, rest as needed between sets.
C. Clean Pull, 90% x 7 reps x 2 sets, 90% x 5 reps x 3 sets, rest as needed between sets.
+
D. On the Minute, Every Minute x 24 Minutes of the following:
Minute 1: 6 Deadlifts @ 225/155 lbs + 30 Double Unders
Minute 2: Row 14 Calories/11 Calories
Minute 3: 10 Wall Balls @ 30 lbs/16 lbs to ten foot target
+
E. Power Snatch, every 20 seconds complete 1 rep @ 145 lbs/100 lbs x 4 minutes(total 12 reps)
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