"Vagabond of the Month: April + Vagabond Olympic Lifting Class @ 6:35 pm + Vagabond Youth Development @ 3:30 pm"(5.4.2015)

*Vagabond of the Month for April: Tricia Murphy*

Click Here for Full Bio.

What’s the best thing about Vagabond? 
Can I pick 10 favorite things?  
1. Absolutely the community first and foremost.  I love every single one of y’all. Thank you for making workouts fun.
2. The coaches are THE BEST.  Thank you for constantly helping me improve, even when you have to give me the same guidance over and over (eventually it clicks!).  I can’t thank you enough for your encouragement.  Please keep helping me improve!
3. The programming. Kevin is a master at keeping us challenged while keeping workouts interesting. I’ve done Lifestyle programming for two years, and can still work on adding more weight, doing more reps, and finishing with faster times.
*Vagabond Youth Development Class on Monday, May 4th @ 3:30 pm. CLICK HERE FOR WORKOUT.*
*Vagabond Olympic Lifting Class on Monday, May 4th @ 6:35 pm. CLICK HERE FOR WORKOUT.*
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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 Coach Option
+
3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
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 @ 20×1, 4-6 reps x 3 sets, rest 1 minute between sets.
Compare to last week April 27th @ 5-7 reps
B1. DB Bent Over Rows @ 30×1, 10/each arm x 3 sets, rest 45 seconds between sets.
B2. DB Seated Press @ 30×1, 8-10 reps x 3 sets, rest 45 seconds between sets.
C. 4 Sets of the following:
3 Minute AMRAP of the following:
9 Air Squats
6 Kettlebell Swings
3 Burpees
Rest 1 Minute between sets
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Lactate Tester
A1. Power Snatch Cluster, 1.1.1 @ 80% of best snatch x 3 sets, 1 minute between sets.
A2. DB Seated Press @ 31×1, 5-7 reps x 3 sets, rest 1 minute between sets.
A3. DB Bent Over Row @ 30×1, 8/each arm x 3 sets, rest 1 minute between sets.
Compare to April 20th
+
B. 4 Sets of the following:
3 Minute AMRAP of the following:
3 Power Cleans @ 155/105 lbs, 135/85 lbs, 115/75 lbs
6 Front Squats
9 Burpees
Rest 1 minute between sets
C. Competition Phase
I. Opens Training 2016
Squat Intense + Snatch Moderate + Clean and Jerk Moderate + Snatch/Muscle Up Conditioning
A. High Bar Back Squat, 8 reps @ 65%, 6 reps @ 75%, 85% x 4 reps, 90% x 4 reps, rest 2-3 minutes between sets.
B. Front Squat, 5 reps x 70%, 4 reps x 80%, 3 reps x 85%, 3 reps x 90%, rest 2-3 minutes between sets.
C. Power Snatch Touch N Go, 2 reps x 5 sets, rest 2 minutes between sets.
D. Snatch Deadlift @ 105%, 3 reps x 3 sets, rest 2 minutes between sets.
+
AMRAP 12 Minutes of the following:
3 Rounds of Cindy(5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
10 Deadlifts @ 185/135 lbs
10 Lateral Burpees
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