"Friday 11.18.2016 + Schedule for the Weekend"

Vagabond Schedule for the Weekend
1. Saturday, November 19th, 2016: 9:00 am Vagabond Annual Food Drive Workout
2. Sunday, November 20th, 2016: 8:00 am to 11:00 am Open Gym
3. Sunday, November 20th, 2016: 8:00 am Vagabond Circuit Training Class Week 2-Sign Up Only

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Gym Brief for Month of November
1. Vagabond Next Beginners Class on November 21st:
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 Fourth Annual VBC Food Drive for the Easton Food Pantry on Saturday, November 19th @ 9:00 am.
We’ll be collecting donations all month long next month to directly benefit the Easton Food Pantry- please give big and rsvp here for the workout on 11/19!
We will be collecting canned goods all month long in November and will top it off with our annual workout! Please consider donating and joining in on 11/19.
Here’s a list of the items most in need:
Cereal, Pasta, Pasta Sauce, Soup, Baked Beans, Canned Vegetables, Canned Fruit, Tuna or other canned meat/fish, Peanut Butter & Jelly and, of course, Money or grocery gift cards!

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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 Quad 90 Degree Stretch
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3-4 Minutes of the following:
Row/Airdyne 25 Seconds
10 goblet squats
5 Push-Ups or Scaled Push-Ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core or Single Leg/Core + Conditioning
A1. KB Single Arm Front Rack Carry Right Arm x 30 Meters(To Grass) + KB Single Arm Front Rack Carry Left Arm x 30 Meters(Back to Ramp) x 3 sets, rest 45 seconds.
A2. Dead bug Variation, 10 reps/each leg x 3 sets, rest 45 seconds.
A3. Sorensen Hold, 30 seconds x 3 sets, rest 45 seconds.
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B. Complete the following:
0:00-8:00 of:
12 KB Deadlifts-Weight Chosen by Client
100 Meter Run
12 Push Press @ 75/45 lbs or DB Moderate Push Press
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8:00-16:00 of:
9 Ball Slam Over the Shoulder
100 Meter Run
9 Box Jumps or Step-Ups

B. Fitness Phase
Posterior Chain Bending or Jerk Position + Conditioning
A. Front Squat, 5 reps x 3 sets, rest 1-2 minutes between sets.
Go up in weight every set as you see fit.
B1. Banded Leg Curls, 20 reps x 2 sets, rest 60 seconds.
B2. Weighted Box Step-Ups @ 11×1, 5-6 reps/each leg x 2 sets, rest 60 seconds.
People can use Dumbbells or Barbell for external object
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C. Complete the following:
0:00-8:00 of:
12 Wall Balls
100 Meter Run
9 Sit-Ups
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8:00-16:00 of:
12 Wall Balls
100 Meter Run
9 Box Jumps Step Down
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Opens Tester-Week 4-Day 2 Squat
Warm-Up of the following:
Crossover Symmetry Protocol for Warm-Up
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1) Clean and Jerk of the following:
1.1 @ 70%
1.1 @ 75%
[email protected] 80%
1 @ 85%
1 @ 90%
2) High Bar Back Squat, 4 reps @ 75%, 4 reps @ 80%, 4 reps @ 80% x 2 sets, rest 2 minutes.
3) Front Squat, 3 reps @ 70% x 5 sets, rest 1 minute.
4) Hip Thrusts, 8-10 reps @ moderate weight x 3 sets, rest 1 minute.
Use 2-3 purple stands on each side
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5) Barbell Work:
3 Rounds of the following: Athlete chooses weight… 225/135, 205/115, 185/105
5 Hang Power Cleans(Mid thigh)
3 Hang Squat Cleans(Mid thigh)
1 Deck Squat Clean(Ground)
Rest 1-2 minutes between rounds*
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3 Rounds of the following: Athlete chooses weight… 155/95, 135/85, 115/75 lbs
5 Hang Power Snatches(Mid Thigh)
3 Hang Squat Snatches(Mid Thigh)
1 Deck Squat Snatch(Ground)
Rest 1-2 minutes between rounds
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