"Friday 10.13.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on October 16th, 2017
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group 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 small group setting.
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2. Vagabond Second Annual Patrick Padgett Memorial Workout on Saturday, October 14th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
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3. Vagabond Trunk or Treat on Saturday, October 28th, 2017 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10/28 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
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4. Vagabond Costume Contest for Halloween on Tuesday, October 31st for all Classes:
On Tuesday, October 31t we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!

Mike d

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
90 Degree Quad Stretch or Focus on Hip Opening-Coach Choice
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2 Sets of the following:
20 Seconds of KBS
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Conditioning
A. Box Front Squat, 2 reps x 10 sets, rest 30 seconds between sets.
Last time we tested for 1RM is: April 10th, 2017
Focus on speed out of the bottom, and use 50-60% of your 1RM for this portion.
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B. Testing Workout Completed on September 1st, 2017:
3 Rounds for time of the following:
250 Meter Row
15 Burpees
250 Meter Row
15 Russian KBS
Notes: We tested this workout on September 1st, we are re-testing this workout, so please look back and see if you did this workout, and get after it!
This is testing, not training. Over the last 6 weeks we have been training for this workout with appropriate programming surrounding these movements, and energy system. Testing should be done periodically, not at all times. Training is what prepares you for whatever realm you are testing, and also has a plan and purpose for the future.
B. Fitness Phase
Olympic Lifting Base + Conditioning
A. High Bar Box Squat, 2 reps x 10 sets, rest 30 seconds between sets.
Focus on speed out of the bottom, and use 50-60% of your 1RM
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B. Testing Workout Completed on September 1st, 2017:
3 Rounds for time of:
20/15 Cal Assault Bike(25/20 Cal Airdyne)
15 Burpees
200 Meter Run
10 Hang Power Cleans @ 115/75, 95/65, 75/55 lbs
Notes: We tested this workout on September 1st, we are re-testing this workout, so please look back and see if you did this workout, and get after it!
This is testing, not training. Over the last 6 weeks we have been training for this workout with appropriate programming surrounding these movements, and energy system. Testing should be done periodically, not at all times. Training is what prepares you for whatever realm you are testing, and also has a plan and purpose for the future.
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. Overhead Squat of the following:
3 reps @ 70%
3 reps @ 75%
3 reps @ 80%
3 reps @ 85%
B. Clean and Jerk of the following:
On the Minute, Every Minute x 6 Minutes of the following:
1.1.1 Cluster sets @ 75% of best Clean + Jerk
C1. Clean Pull, 80%, 5 reps x 3 sets, rest 1 minute.
C2. Banded Pull Aparts, 20 reps x 3 sets, rest 1 minute.
D. Strict Handstand Push-Ups of the following:
Every Minute on the Minute x 8 Minutes of:
Minute 1: 3-5 Strict Handstand Push-Ups + 20 Double Unders
Minute 2: 5 Kipping Handstand Push-Ups + 20 Double Unders
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E. Barbell Conditioning of the following:
Every Minute on the Minute x 10 Minutes of the following:
Minute 0-3: 5 Squat Clean Thrusters @ 115/75 lbs
Minute 4-7: 5 Squat Clean Thrusters @ 135/95 lbs
Minute 8-10: 3 Squat Clean Thrusters @ 165/105 lbs
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