VAGABOND NEWS: Hey everyone, since we had a such a huge success as a gym at the last road race, I have found another race for us to compete in during the summer. I myself did this race last year and completed the marathon part of it in around 3 hours and 30 minutes. However, there are four choices for different races. One of the choices is a team relay race, where 6 to 8 people take on the challenge to see how many miles we can rack up during a 24 hour period. I think this would be a great event, where we could set up a tent and an area where we could all chill during the race. The race takes place in Wakefield, Massachusetts on Friday, July 30th, 2010. We need 6 to 8 people to take part in the team event. There is really no rules besides try to rack up as many miles as possible in 24 hours. So, this does not mean you have to run tons of miles at once. We can switch off between 6 to 8 people, where you can get enough rest and recovery during your race leg in the event. Let me know if you are interested, and let’s see if we can put together a team within the month. The total cost for the team would be 225$, which would work out to be only about 30$ a person. This could be a great event for us all and a great bonding experience as well..
The Race is called: 24 Hour Around the Lake

Dynamic Mobility Warm-Up:
Jumping Jacks
Spiderman Lunge
Bodyweight Good Mornings
PVC Dislocates
Butt Kicks

Skill Development Warm-Up:
*V-Ups x 3 sets x 10 reps
*Plank Holds x 45 seconds x 3 sets

Kevin’s Notes: Advanced: Weighted Plank Holds(25, 35, 45 lbs)

Workout of the Day:
A. Front Squat 1 Rep Max
Rules: Ten Minute Time Limit- You will have 5 attempts to establish your One Rep Max in Front Squat.
B. “Jackie”- Compare to December 18th, 2009
For Time:
1000 m Row
50 Thrusters @ 45 lbs
30 Pull-Ups

Vagabond New Level of Standards for Pull-Ups:
Pull up Progressions(Ben Bergeon)

Once you achieve a certain Level do not regress to a previous level just because a workout calls for a bunch of reps. Scale reps to accommodate your skill.

LEVEL 1
Jumping Kip – set up plates under your feet so that you are able to grab the pull up bar without too much effort. From here practice Jumping Kipping Pull ups until all points of performance are met.
• Full extension of arms to start and at the bottom of each rep.
• At the bottom push your chest forward under the bar
• At the top get your chin over bar.
• On the way down push away from the bar to set up for the next rep.

LEVEL 2
Consecutive Jumping Kips – set plates so bar is at your wrist while standing at full extension.
• Continue here until you can get 15 consecutive reps with chin over the bar.

LEVEL 3
Band Pull ups with the 1 inch band
• Continue here until you can get 15 consecutive reps.

LEVEL 4
Band Pull ups with the 1/2 inch band
• Continue here until you can get 15 consecutive reps.

LEVEL 5
Kipping Pull ups
• Continue here until you can get 5 consecutive reps. At this point you’ll never use the band again. If needed scale reps, don’t go back to the band.