"Vagabond of the Month for October + Vagabond Olympic Lifting Class"(11.3.3014)

*Congrats to Colleen Flaherty for being named Vagabond of the Month for October. Her Full Bio is HERE.*

*This is what we strive for within our program/community*

“You can have the worst day ever and when you walk into the gym you feel 100 times better. It’s definitely my therapy. The people are all amazing and inspiring. Everyone truly cares about one another. I have been to a class at almost every time and I’ve had the chance to work with almost all the coaches. Every single one of them are always there to help you become the best you can be.”

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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, 8-10 reps x 3 sets, rest 1 minute between sets.
A2. DB Seated Press @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
B. 3 Sets of the following:
20 Wall Balls or Goblet Squats Unbroken best you can, rest 90 seconds between sets.
C. 4 Rounds of the following:
40 Jump Rope Single(20 Double Unders if can do)
30 Second Front Lean Rest—Can Increase Difficulty to Rings
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + AMRAP High %
A. Squat Clean Clusters @ 70%-75%, 1.1.1 x 3 sets, rest 1:30 between sets.
B1. Front Squat @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
B2. Weighted Pronated 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 12 Minutes of the following
30 Calorie Airdyne or 20 Assault Bike Calories
15 Burpees
8 Box Jumps @ 24/20 inches
C. Competition Phase
Back Squat Intense + Snatch Moderate + Clean and Jerk Moderate + Upper Body Pull/Single Leg + Gymnastics Based Grinder
AM Session
A. High Bar Back Squat Clusters @ 20×1, 3 reps x 5 sets @ 80%, rest 2-3 minutes between sets.
B. Squat Snatch of the following weights:
70% x 1.1 clusters x 2 sets
75% x 1.1 clusters x 2 sets
80% x 1.1 clusters x 2 sets
C. Clean and Jerk of the following weights:
70% x 1.1 clusters x 2 sets
75% x 1.1 clusters x 2 sets
80% x 1.1 clusters x 2 sets
D1. Muscle Ups, 4-5 reps or 5-6 reps x 4 sets, rest 1:30 between sets.
D2. Front Rack Walking Lunges @ moderate weight- Less than we ever have used before, 8/each leg x 4 sets, rest 1:30 between sets.
+
Rest 3 Hours
+
PM Session:
3 Rounds for time of the following:
5 Squat Snatch @ 165 lbs/110 lbs or 145/100 lbs
10 Lateral Barbell Burpees
15 Box Jumps @ 30 inches/24 inches
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