"Friday 1.10.2020"

1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a personalized approach setting.

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2. Vagabond Kettlebell Speciality Class on Sunday, February 16th @ 10:00 am-11:30 am:

The Turkish Get Up (TGU) is a technical, yet powerful exercise. Incorporating TGU’s into your workouts can help

  • Create a solid core
  • Improve shoulder health and stability
  • Build strength

In this workshop, we will review the StrongFirst standards of the TGU, breaking down the movement step by step. If you want to learn the basics or fine tune your TGU this workshop is for you!

CLICK HERE TO REGISTER

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 led warm up
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3 Sets of the following of Coach Run Warm-Up:
30 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
10 Squat Jumps(Go to bottom of Air Squat and Jump in Air Straight Up)
Rest 10 Seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Push/Upper Body Push/Curl Variation/Core + Conditioning

A1. DB Floor Press, 10-12 reps x 3 sets, rest 45 seconds.

A2. DB External Rotations, 8 reps/each arm x 3 sets, rest 45 seconds.

A3. KB Farmer’s Walk, 45 seconds heavy total time x 3 sets, rest 45 seconds

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B. Conditioning of the following:

4 Rounds of the following @ moderate, sustainable effort of:

15/12 Cal Assault Bike

15 Ball Slams

20 Box Step-Ups(10/each leg)

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B. Fitness Phase

Posterior Bending/Core +  Upper Body Push/Upper Body Pull + Short Cond

A. High Bar Back Squat, 10 minutes to establish a heavy single.

Last time tested: 12/3/18 or 10/17/18

B1. Standing Single Arm KB Strict Press, 8 reps/each arm x 3 sets, rest 45 seconds.

B2. Single Leg Box Step-Up Weighted, 6 reps/each leg x 3 sets, rest 45 seconds.

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C. Conditioning of the following:

4 Rounds of the following @ moderate, sustainable effort of:

20/15 Cal Row

20 Wall Balls

20 Russian KBS

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C. Competition Phase

Olympic Lifting Day + Conditioning

A. Snatch, 90%, use only 5 reps to hit 90%.

B. Clean and Jerk, 90%, use only 5 reps to hit 90%.

C. Box Squat(Back Squat), 6 sets of 2 reps, 65% of 1RM, rest 120 seconds between sets.

D1. DB Push Press Single Arm Press Alternate, 8 reps/each arm x 4 sets, rest as needed.

D2. Single Leg Walking Lunges Heavy, 5 reps/each leg x 4 sets, rest as needed.

D3. AB Wheel Roll Outs, 8 reps x 4 sets, rest as needed.

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E. Conditioning of the following:

25 Minutes of the following:

20/15 Cal Assault Bike

15 Goblet Squats @ 53/35 lbs

15 Russian KBS @ 70/53 lbs

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