"Friday 12.28.2018"

1. Vagabond Next Beginners Class on January 7th, 2018:
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 Foundations of Rowing Speciality Class on Sunday, February 3rd, 2019, 10:30 am to 12:00 pm:
This class will be taught by Coach Jason Lounge and will go over all the fundamentals of rowing to make your more efficient within your conditioning workouts, be able to get more meters, calories, and better efficiency throughout being on the rower during your workouts. The cost of the speciality class is only $20, and will receive invaluable feedback from Coach Jason on rowing technique, form, and the ability to produce more power over a given period during a workout. Sign up today by contacting Kevin or Jason. Limited to 10 spots.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach led warm up focusing on opening up shoulder, can try banded shoulder stretch or any shoulder opener drills.
+
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
15 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bend + Upper Body/Core + Conditioning
A. Sumo Deadlift, 5 sets of 2 reps, rest as needed between sets.
Go up in weight from December 14th, 2018, we did 5 sets of 3 reps
B1. Sorensen Hold, 45-90 seconds total time x 3 sets, rest 45 seconds.
If you did these two weeks ago, and hit 90 seconds total time, then try for 2 minutes total time at perfect hold position.
B2. Plank Hold, 60 second hold, rest 10 seconds, 15 second hard hold x 3 sets, rest 45 seconds.
+
C. AMRAP 15 Minutes of the following:
20/15 Cal Assault Bike
15 Abmat Sit-Ups
10 Box Jumps or Step-Ups
5 Russian KBS
B. Fitness Phase
Lower Body/Core/Lower Body/Core + Conditioning
A. Snatch Complex of the following:
Snatch Deadlift(+3 reps) + Snatch Pull(+2 reps) x 3 sets, rest 1-2 minutes between sets.
Use 90-100% of your best snatch, perform 3 snatch deadlifts, and then 2 snatch pulls, this is ONE set.
B1. Half Kneeling Single Arm Landmine Press or Half Kneeling KB or DB Single Arm Press, 8 reps/each arm x 3 sets, rest 45 seconds.
B2. Banded Leg Curls, 25 reps fast x 3 sets, rest 45 seconds.
+
C. Complete the following of:
AMRAP 15 Minutes of the following:
15 Cal Row
10 Pull-Ups or Jumping Pull-Ups
5 Thrusters @ 95/65, 75/45 lbs
C. Competition Phase
Squat Base+ Snatch + Clean and Jerk + PC/Core/Upper Body + BB Conditioning
A. Power Snatch + Overhead Squat, 60% x 3 + 3, 70% x 3 + 3 x 3 sets, rest 1-2 minutes between sets.
% based off of 1RM of Snatch.
B. Squat Clean and Jerk, 60% x 4 +1, 70% x 4 + 1, 80% x 4 +1 x 2 sets, rest 1-2 minutes between sets.
C1 Single Leg Box Step-Up, 6 reps/each leg x 3 sets, rest 1 minute between sets.
C2. Reverse Hyper, 10 reps heavy x 3 sets, rest 1 minute between sets.
E. Push Press, 80%, 2 reps x 5 sets, rest as needed between sets.
+
F. Assault Bike Work of the following:
6 Sets of the following:
40 Second Assault Bike @ Hard Effort, rest 5-6 minutes between sets
Post Comments to Group Page.