"Friday 12.9.2016 + Next Vagabond Beginners Class"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on December 12th:
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 6th Annual Holiday Party on Saturday, December 10th @ 8:00 pm to Midnight:
Join us all on Saturday, December 10th from 8:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our Sixth Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and photo booth, which will be held at the Easton Knights of Columbus. Save the date and go to our Facebook Annual Holiday Party Page.
3. Vagabond Toy Drive on Saturday, December 17th @ 9:00 am
Join us all month long in December for the annual Vagabond Toy Drive to support the child life specialists at Boston Children’s Hospital. This is our 4th year partnering with our friends at Flynn’s Farm and we hope this is the most generous year yet! We will top off the drive with a benefit workout on 12.17- RSVP now @ our Facebook Annual Toy Drive Page.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core or Single Leg or Box Squat + Conditioning
A. High Bar Back Box Squat, 10 sets(50%) x 2 reps, rest 30 seconds betwee sets.
Get 1rm data from August 15th for Back Squat
B. 8 Sets of the following:
6 DB Thrusters @ moderate weight
10/7 Cal Row
12 Walking Lunges or Box Step-Ups(6/each leg)
Rest 45 seconds between sets
B. Fitness Phase
Squat or Oly Based + Conditioning
A. High Bar Back Squat of the following, rest as needed between sets.
9 reps @ 60%
7 reps @ 70%
5 reps @ 75%
3 reps @ 80%
B. 8 Sets of the following:
7 Shoulder to Overhead @ 135/95 lbs, 115/75 lbs, 95/65 lbs
9/7 Cal Assault Bike(12/8 Cal Airdyne)
10 Box Jumps or Step-Ups
Rest 45 seconds between sets
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Opens Tester-Week 4-Day 2 Squat
1) Warm-Up of the following for Skill Work:
On the Minute, Every Minute x 8 Minutes of:
3 Ring Muscle-Ups + 3 Kipping Ring Dips
2) Clean and Jerk Clusters of the following:
1.1.1 @ 60%
1.1.1 @ 65%
1.1.1 @ 70%
1.1.1 @ 75%
3) High Bar Back Squat, 2 reps x 10 sets @ 50%, rest 30 seconds.
4) Reverse Hyper, 25% of back squat, 20 reps x 3 sets, rest 1 minute.
5) Barbell Conditioning of the following: Opens Barbell Work
For Time of the following @ 135/95 lbs
15-12-9-6-3-1 of the following:
Power Clean + Rest 20 seconds + Front Squat + Rest 20 seconds + Shoulder to Overhead + Rest as needed between sets.
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