"Friday 1.17.2020"

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

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3. Vagabond Night Out on Saturday, February 29th @ 7:00 pm @ La Cucina in Easton:
We will be having our Annual Winter Community Night out by celebrating the beginning of 2020 with a night out at La Cucina in Easton. All Vagabonds strongly encouraged to come and hang and be with the community. Yourself and significant other strongly encouraged to attend, and have some fun!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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3 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of KBS
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 Bench Press, 10-12 reps x 3 sets, rest 45 seconds.

Week 1 of DB Bench Press, last week was Week 1 of DB Floor Press

A2. Banded Pull Aparts, 25 reps x 3 sets, rest 45 seconds.

A3. DB Laying Tricep Extensions, 10-12 reps x 3 sets, rest 45 seconds

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B. Conditioning of the following:

Every Minute on the Minute x 16 Minutes of the following:

Minute 1: 45 Second Cal Row

Minute 2: 30 Second FLR Hold

Minute 3: 45 Second Jump Rope

Minute 4: 30 Second Goblet Squat, No Push-Up Burpees, Burpees, or Plank Hold-Client Choice

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B. Fitness Phase

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

A. High Bar Back Squat, 8-10 reps x 3 sets, rest as needed between sets.

Last time tested: 1/10/2020

Use about 55-60% of your best 1RM

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

B2. Goblet Squat Pause @ 2 seconds bottom, 12 reps x 3 sets, rest 45 seconds.

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C. Conditioning of the following:

Every Minute on the Minute x 16 Minutes of the following:

Minute 1: 45 Second Cal Assault Bike

Minute 2: 30 Second KB Farmer’s Hold

Minute 3: 45 Second Step Down Box Jumps-Do not go fast, focus on explosiveness, not REPS.

Minute 4: 30 Second Wall Balls, No Push-Up Burpees, Burpees, or FLR Hold-Client Choice

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C. Competition Phase

Olympic Lifting Day + Conditioning

A. Snatch Deload, 65% x 1.1 cluster reps x 5 sets, rest as needed.

B. Clean and Jerk Deload, 65%, 1.1 cluster reps x 5 sets, rest as needed.

C. Box Squat(Back Squat), 8 sets of 1 rep, 70% of 1RM, rest 120 seconds between sets.

D1. DB Floor Press Single Arm Press Alternate, 6 reps/each arm x 4 sets, rest as needed.

D2. Single Leg Box Step-Ups, 5 reps/each leg x 4 sets, rest as needed.

D3. Standing Pallof Press, 8 reps/each way x 4 sets, rest as needed.

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E. Conditioning of the following:

21 Minutes of the following:

15 Cal Assault Bike

12 Perfect Push-Ups

9 Goblet Squats

6 Tall Box Jumps @ 30/24 inches

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