"Vagabond of the Month: November + Vagabond Olympic Lifting Class"(12.8.2014)

* Vagabond of the Month for November: Congrats to Tim Paulus. Click HERE to Read Full Bio.*

“Without question, I think all of the members of VBC know the answer to this. We have all felt it and continue to feel it every day – the family of wonderful, amazing people that make this gym who it is. After walking in two years ago, never having officially worked out in a professional gym, I knew it would be a challenge for me to be able to “fit in” with the programs here at Vagabond. Little did I know regardless of age, strength, weight, or talent; anyone that truly wants to be a member of this incredible family of people can be.”

*Vagabond Olympic Lifting Class on Monday, December 8th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
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3-5 Minutes of the following:
Banded Shoulder Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat/Upper Body Push(Seated) + Squat Conditioning + Aerobic(Core)
A1. Front Squat @ 30×1, 3-5 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, 6-8 reps x 3 sets, rest 1 minute between sets.
Go up in weight from November 24th
B. 15 Minute AMRAP of the following:
15 Calories Airdyne/10 Assault Bike
10 Goblet Squats
6 Ring Rows
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + AMRAP High %
A. Power Clean, 80% x 1 rep x 2 sets, 85% x 1 rep x 2 sets, 90% 1 rep x 1 set, rest 1:30 between sets.
B1. Front Squat @ 30×1, 3-5 reps x 3 sets, rest 1 minute between sets.
Go up in weight slightly from last week
B2. Weighted Supinated Pull-Ups @ 20×1, 1.1.1 cluster reps x 3 sets, rest 1 minute between sets
People can scale to Negative Pull-Ups, 4-5 reps x 3 sets
C. 3 Rounds for time of the following:
10 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
10 Burpees
250 Meter Row
C. Competition Phase
Front Squat Intense + Snatch + Clean and Jerk + Snatch/Clean Assistance + OTMEM Long Duration(Gymnastics/Weight Training/Breathing Components)
AM Session:
A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
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Rest 12 Minutes
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B. High Bar Back Squat @ 115% of 1 rep max, rack on back, hold for 15 seconds, rack, rest 2 minutes, then go for 5 rep max in High Bar Back Squat, then perform 2 reps x 5 sets @ 85% of 5RM.
Look at weight from last week for 5 rep max, and go by feeling
Keep sets at low volume, and high intense
C. Snatch, 83%, 1 rep x 2 sets, 86% x 1 rep x 2 sets, 88% x 1 rep x 1 set, rest as needed between sets.
D. Clean and Jerk, 1 rep every 75 seconds x 10 minutes(total 8 reps) @ 71%-73%
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PM Session:
On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: Row 150 Meters(Women)/Row 175 Meters(Men)
Even Minute: 3 Ring Muscle Ups
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Rest 2 Minutes
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On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: Airdyne 30 Seconds @ High Effort
Even Minute: 10-12 Chest to Bar Pull-Ups
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Rest 2 Minutes
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On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 45 Double Unders
Even Minute: 15 Wall Balls
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