“Friday 3.13.2020”

1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.

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2. Vagabond Kettlebell Speciality Class on Sunday, March 22nd @ 10:00 am-11:30 am:

The Turkish Get Up (TGU) is a technical, yet powerful exercise. Incorporating TGU’s into your workouts can help

  • Create a solid core
  • Improve shoulder health and stability
  • Build strength

In this workshop, we will review the StrongFirst standards of the TGU, breaking down the movement step by step. If you want to learn the basics or fine tune your TGU this workshop is for you!

CLICK HERE TO REGISTER

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3. Vagabond Easter Egg Hunt on Saturday, April 4th @ 1030 am at Flynn Family Farm:

We will be having our Annual Vagabond Easter Egg Hunt on Saturday, April 4th @ 10:30 am at the Flynn Family Farm. All families, children, older kids, and everyone is invited to take part in this great event, and it will be our first time at the Flynn Family Farm at 492 Bay Road in Easton. Looking forward to a great time, and do not forget to save the date!

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 coach option
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2 Sets of the following of Coach Run Warm-Up:
30 Seconds of Goblet Squats(Heel Lift if needed-choose people)
Rest 15 Seconds
45 Seconds of Row/Run
Rest 15 Seconds
30 Seconds of Plank Holds
Rest 15 Seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Push/Upper Body Push/Curl Variation/Core + Conditioning

A1. DB Floor Press, 5-7 reps x 3 sets, rest 45 seconds.

This is Week 5 of DB Floor Press

A2. DB Standing Zotman Curls, 10 reps x 3 sets, rest 45 seconds.

B1.Pronated or Supinated Dead Hang on Pull-Up Bar, 25-30 seconds, rest, 10-15 seconds, rest, 25-30 seconds x 2 sets, rest 45 seconds.

B2. Ball Pressing Core, 8 reps @ 3 second hold x 2 sets, rest 45 seconds.

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C. Conditioning of the following:

10 Sets of the following:

30 Second Hard Pace Row

10 Second Rest

20 Second FLR Hold

10 Second Rest

30 Second Jump Rope

20 Second Rest

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B. Fitness Phase

Posterior Bending/Core +  Upper Body Push/Upper Body Pull + Short Cond

A. High Bar Back Squat, 1 reps x 5 sets, rest as needed between sets.

Last time tested: 1/10/2020

Use about 85-90% of your best 1RM

B1. Standing Double Arm KB Strict Press, 8 reps x 3 sets, rest 45 seconds.

B2. Single Leg Reverse Lunges, 5 reps/each leg Alternate each rep x 3 sets, rest 45 seconds.

We did 6 reps on February 28th

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C. Conditioning of the following:

10 Sets of the following:

30 Second Hard Pace Assault Bike

10 Second Rest

20 Second Jump Rope

10 Second Rest

30 Second KB Farmer’s Hold

20 Second Rest

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C. Competition Phase

Olympic Lifting Day + Conditioning

A. Clean Power, 1 rep x 10 sets, rest as needed.

Build in weight each set, but do not go above 80%

B. Snatch Power, 1 rep x 10 sets, rest as needed.

Build in weight each set, but do not go above 80%

C1. KB Strict Press Single Arm Half Kneeling, 8 reps/each arm x 3 sets, rest as needed.

Week 1 of 3

C2. Single Leg Split Squats Heavy @ 25% of your BW in each hand of DB weight, 5 reps/each leg x 3 sets, rest as needed.

C3. Banded Pull Aparts, 25 reps x 3 sets, rest as needed.

C4. Reverse Hyper, 10 reps heavy @ 30-40% of your best back squat x 3 sets, rest as needed.

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D. Conditioning of the following:

Every Minute on the Minute x 20 Minutes of the following:

Minute 1: 45 Second Cal Assault Bike

Minute 2: 7 Deadlifts @ 255/155 lbs- no touch n go, dead stop

Minute 3: 45 Second Concept 2 Bike

Minute 4: 50 Double Unders + 5 Burpees

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