"Vagabond Olympic Lifting @ 6:35 pm + Message from Owner about Food Drive"(11.25.2013)

Vagabond Olympic Lifting Class on Monday, November 25th @ 6:35 pm. CLICK HERE FOR WORKOUT

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*Message from the Owner, Kevin O’Malley, about the Vagabond Food Drive*

Vagabond had a great turn out¬†on Saturday¬†for our benefit workout to help the Easton Food Pantry. We had about 65 members show up for the workout! As a group, we collected around 125 bags of groceries and supplies for the Pantry which will go directly to Easton residents in need this Thanksgiving. Andrew, Marcus, Melissa, Mr. G and myself delivered the bags right after the workout and got to see first hand how this incredible organization gives back to the community. We met with Ken Wood who founded the Easton Food Pantry nearly 30 years ago and he told us about the residents and families he services each week- which amounts to about 80+. The Pantry provides a vital lifeline to average folks struggling in our town and especially during the holiday season. I can’t say enough how proud I am of our Vagabond family for their efforts!

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
Back Ext.
double unders
butterfly pull ups
High box jumps
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
TGU + waiters walk
goblet squats
back ext.
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Single Leg Moderate + Aerobic Tester
A1. Strict Press @ 20×1, 3 reps x 5 sets, rest 1:30 between sets.
A2. DB Walking Lunges @ 11×1, 6-8/each leg x 5 sets, rest 1:30 between sets.
B. Complete the following movements: 10 Minute Cap on Workout
10-8-6-4-2-4-6-8-10 of:
DB Thrusters
Burpees
Box Jumps
B. Fitness Phase
Bend CP + Upper body Push Vertical + Lactate Based
A. Power Clean, 1 rep @ 85% x 5 sets, rest 2-3 minutes between sets.
B. Turkish Get Ups, 3/each side x 3 sets, rest 60 seconds between each arm.

C. For Time of the following:
Time Cap for workout is 5 Minutes
Row 300 Meters
15 Thrusters @ 95/65, 75/45
15 Burpees
Row 300 Meters
C. Competition Phase
Snatch Intense + Squat Moderate(Front Squat) + MAP(30/30)
A. Power Snatch, 1 rep x 5 sets, rest 2-3 minutes between sets.
Estimated percentage for this would be to stay at 85% to 88% of your best Snatch
B. Front Squats @ 20×1, 75%, 5 reps x 3 sets, rest 2-3 minutes between sets.
C. 5 Sets of the following @ High Aerobic Effort: 20 Minutes Total
30 Seconds of Thrusters @ 75/45
rest 30 seconds
30 Seconds of Lateral Burpees
rest 30 seconds
30 Seconds of Overhead Squats @ 75/45
rest 30 seconds
30 Seconds of Box Jumps
rest 30 seconds
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