"Friday 10.6.2017"

*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.
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.”
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!
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!

The Group

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of dynamic prep movement:
3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 push-ups or knee push-ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Conditioning
A1. Front Squat, 1 rep heavy x 4 sets, rest 1 minute
GoaL is to use between 90% of your 1RM for this rep scheme, last time we tested for 1RM is: April 10th, 2017
A2. Double Leg Glute Bridge, 12 reps @ 1 second pause @ top x 4 sets, rest 1 minute.
Drive with glutes, do not use lower back to get hips into air, use glutes, and keep spine neutral.
B. Testing Workout Completed on September 1st, 2017:
3 Sets of the following:
AMRAP 6 Minutes of:
10 Russian KBS
100 Meter Row
10 Ball Slams
100 Meter Row
Rest 2 Minutes between sets
Start where you left off in the previous workout, so if you were on rep 7 of Russian kbs, start at kbs after the 2 minute rest.
B. Fitness Phase
Olympic Lifting Base + Conditioning
A. Every Minute on the Minute x 12 Minutes of the following:
From 0-3 Minute Marker: 6 Clean Deadlifts @ weight chosen by client
From 4-6 Minute Marker: 6 Clean Pulls @ weight chosen by client
From 7-12 Minute Marker: 1 Power Clean + 1 Squat Clean @ weight chosen by client
B. Testing Workout Completed on September 1st, 2017:
3 Sets of the following:
AMRAP 6 Minutes of:
10 Burpees
100 Meter Run
5 Front Squats @ 115/75 lbs, 95/65 lbs
100 Meter Run
Rest 2 Minutes between sets
Start where you left off in the previous workout, so if you were on rep 7 of Burpees, start at Burpees after the 2 minute rest.
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. Clean and Jerk of the following:
On the Minute, Every Minute x 10 Minutes of:
Minute 0-3: 2 reps @ 65%
Minute 4-6: 2 reps @ 75%
Minute 7-9: 2 reps @ 80%
Minute 10: 2 reps @ 90%
B. High Bar Back Squat, build to a heavy set of 2, 1 second pause in bottom.12 minute time limit.
C. Clean Deadlift, 100%, 3 reps x 5 sets, rest 1-2 minutes between sets.
D1. Banded Leg Curls, 20 reps x 3 sets, rest 1 minute.
D2. Banded Pull Aparts, 20 reps x 3 sets, rest 1 minute.
D3. Strict Handstand Push-Ups, 6-10 reps total x 3 sets, rest 1 minute.
E. Barbell Conditioning of the following:
10 Power Snatches @ 115/75 lbs
20 Cal Assault Bike
8 Power Snatches @ 135/95 lbs
20 Cal Assault Bike
6 Power Snatches @ 155/105 lbs
20 Cal Assault Bike
4 Power Snatches @ 165/110 lbs
20 Cal Assault Bike
2 Power Snatches @ 185/115 lbs
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