"Friday 11.4.2016 + Schedule for the Weekend"

Vagabond Schedule for the Weekend
1. Saturday, November 5th, 2016: 9:00 am Lifestyle + Fitness Team Workout
2. Saturday, November 5th, 2016: 10:00 am Competition Phase
3. Sunday, November 6th, 2016: 9:00 am to 11:00 am Open Gym
4. Sunday, November 6th, 2016: 9:00 am Vagabond Gymnastics Class

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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 Fall Circuit Class is Back for the Fall Session for Sunday, November 13th @ 8:00 am:
The cost of the aerobic/cardio style class is $80 for 6 weeks, and will meet every Sunday starting on Sunday, November 13th @ 8:00 am. All Vagabond and Non-Vagabond Members are allowed to join and encouraged to try a different style class with a different approach compared to group classes. We will focus on moving, sweating, and just getting a great workout in on a Sunday Morning. Contact Kevin at [email protected] to save spot today or comment on sign up thru Facebook group page to reserve spot.
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3. 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:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
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3-5 minutes of mobility work
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3-5 minutes of workout prep
Row 100 Meters
5 Goblet Squats
20 Second Airdyne/Assault
5 Face Pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core or Single Leg/Core + Conditioning
A1. Single Arm DB Row, 8/each side x 2 sets, rest 45 seconds.
A2. DB Upright Row, 12 reps @ 3 second tempo down x 2 sets, rest 45 seconds.
A3. Ball Slams, 15 reps x 2 sets, rest 45 seconds.
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B. 4 Rounds for time of the following:
200 Meter Row
12 DB Strict Presses
200 Meter Row
12 Burpees
*Rest 1 minute between sets*
B. Fitness Phase
Posterior Chain Bending or Jerk Position + Conditioning
A1. Weighted Pull-Ups, 4-5 reps x 3 sets or Single Arm DB Row, 8/each side x 32sets, rest 45 seconds.
Client Choice From Above
A2. DB Curls, 12-15 reps @ 3 second tempo down x 2 sets, rest 45 seconds.
A3. DB Powell Raises, 8-10 reps x 2 sets, rest 45 seconds.
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B. 4 Rounds of the following @ Sustainted Effort:
4 Power Cleans @ 165/105 lbs, 135/95 lbs, 115/75 lbs
100 Meter Run
8 Box Jumps @ Step Down
100 Meter Run
12/9 Calorie Assault Bike(15/12 Calorie Airdyne)
*Rest 1 minute between sets*
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) Push Press(1 rep) + Push Jerk(2 reps) + Split Jerk(3 reps) x 3 sets, 80-85% of Push Press 1RM, rest 2 minutes between sets.
2) High Bar Back Squat, 8 reps @ 65%, 8 reps @ 70%, 8 reps @ 75%, 8 reps @ 80%, rest 2 minutes or more.
3) Front Squat, 5 reps x 3 sets @ 60%, rest as needed between sets.
4a) Banded Leg Curls, 20 reps @ 2 second pause x 3 sets, rest 45 seconds.
4b) Banded Tricep Extensions, 12 reps x 3 sets, rest 45 seconds.
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5) Barbell Work:
On the Minute, Every Minute x 16 Minutes of the following:
Minute 1: 5 Clean and Jerks @ 185/125—Should be touch n go, if not, scale down the weight.(20 reps)
Minute 2: 4 Bar Muscle-Ups(16 reps)
Minute 3: 3 Rope Climbs(12 reps)
Minute 4: Rest
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