"Vagabond Olympic Lifting Class + Vagabond Holiday Party"(12.1.2014)

*Join the Vagabond family for the Annual Holiday Party!*

Let’s dress up and celebrate the holiday season with fun, food, drinks and some mingling & jingling! And the much anticipated Vagabond Yankee Swap!

WHEN: Friday December 12th
from 8:00 PM – Midnight

WHERE: The Easton Knights of Columbus
375 Foundry Street
North Easton, MA 02356

Spouses, etc are welcome- but no kiddos!

*Vagabond Olympic Lifting Class on Monday, December 1st @ 6:35 pm. CLICK HERE FOR WORKOUT.*

Thumbs Up from Derek A.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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3-5 minutes of the following:
run 100 meters
5 push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat/Upper Body Push(Seated) + Squat Conditioning + Aerobic(Core)
A1. Front Squat @ 30×1, 4-6 reps x 3 sets, rest 1 minute between sets.
Compare to last week and go up in weight slightly
A2. DB Seated Press @ 30×1, 6-8 reps x 3 sets, rest 1 minute between sets.
Go up in weight from November 17th
B. On the Minute, Every Minute x 8 Minutes of the following:
Odd Minute: 12 Goblet Squats
Even Minute: DB Bent Over Row, 5/each side
C. For Time of the following:
Row 500 Meters
20 Box Jumps
Row 500 Meters
20 Ring Rows
Row 500 Meters
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + AMRAP High %
A. Power Snatch, 1.1 x 4 sets @ 80% of best 1RM, rest as needed between sets.
B1. Front Squat @ 30×1, 4-6 reps x 3 sets, rest 1 minute between sets.
Go up in weight slightly from last week
B2. Weighted Pronated 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. For Time of the following:
40 Calorie Airdyne or 28 Assault Bike Calorie
25 Kettlebell Swings
40 Calorie Airdyne or 28 Assault Bike Calorie
25 Air Squats
40 Calorie Airdyne or 28 Assault Bike Calorie
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 @ 90% of 5RM.
No more than 3-4 working sets for 5 rep max or go by feel, but keep volume low
Before the 115% back rack, do few warm ups sets before going for 5 rep max
C. Snatch, 80%, 1.1 x 2 sets, 85% x 1 x 3 sets, rest as needed between sets.
D. Clean and Jerk, one rep every 90 seconds x 9 minutes.
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PM Session:
On the Minute, Every Minute x 8 Minutes of the following:
Odd Minute: 8-10 Chest to Bar Pull-Ups + 1 Bar Muscle-Up
Even Minute: 30 Second Airdyne
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Rest 2 Minute
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On the Minute, Every Minute x 8 Minutes of the following:
Odd Minute: 10 Toes to Bar
Even Minute: 45 Double Unders
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Rest 2 Minute
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On the Minute, Every Minute x 8 Minutes of the following:
Odd Minute: 5 Pistols/each legs alternating(10 total)
Even Minute: 30 Second Row @ 85%
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Rest 2 Minute
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On the Minute, Every Minute x 8 Minutes of the following:
Odd Minute: 8 Box Jumps Overs
Even Minute: 2-3 Ring Muscle-Ups
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