Vagabond of the Month for March: Pastor Sonny
“The camaraderie and community!! Moving to MA last January this gym family has been crucial to helping me set down roots in the area. The Program, class structure, and trainers have really helped me gain better form, and overall fitness! When I started I could barely do 6 burpees, now I can string sets of 6 together, kind of. (Burpees still suck!)”
*Gym Brief for the Week*
1. Vagabond Next Beginners Class on April 3rd:
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 Opens Post Celebration on Saturday, April 1st @ 7:00 pm
We will be doing our annual Vagabond Post Opens Celebration at the Stoneforge Grille in Easton. All Vagabonds are encouraged to attend and join in the festivities to celebrate the end of another great Opens Season and the 5 weeks of online competing. Please join us after 7 pm to kick back, relax, and have a good time.
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3. Vagabond Easter Egg Hunt on Saturday, April 15th, 2017 @ 12:00 pm
Come Join the Vagabond Community and Families, as we put on our Fourth Annual Vagabond Easter Egg Hunt for all our Vagabond Kids. All families are welcome to join in on the fun, and meet the Easter Bunny!
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4. Vagabond TRX Class Starts on Sunday, April 30th, 2017 for 8 am + 9 am Classes
TRX Suspension Training – This 6 week, 55 minute long class consists of body weight exercises that develop strength, balance, flexibility and core strength simultaneously along with improving your metabolic conditioning. The suspension training straps help even the newest member to exercise gain strength and core stability. Every exercise can be as challenging as the user makes it. Just alter your angle to the anchor to use more or less of your body weight. This full body workout will leave you impressed with how little equipment you need in order to get an intense workout. TRX small group classes are limited to 6 participants.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Kettlebell Swings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior + PC/Core + Conditioning
A1. Sumo Deadlift, 4-5 reps x 3 sets, rest 1 minute between sets. Use 70-80% of 1RM.
Compare to October 14th, 2016 + December 1st, 2016
A2. Weighted Plank Holds, 45 seconds x 3 sets, rest 1 minute between sets.
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B. AMRAP 12 Minutes of Swole Session:
6/4 Cal Assault Bike
10 DB Seated Presses on Ground
Run 100 Meters(6/4 Cal Assault Bike)
10 DB Curls(Two Dumbbells)
B. Fitness Phase
Oly Based + Conditioning
A1. High Bar Back Squats, 1-2 reps x 4 sets, rest 1 minute between sets.
Use 90% of 1RM: February 17th
A2. Side Bridges, 25 seconds/each side x 4 sets, rest 1 minute between sets.
Can scale up to weighted side bridges, if all is perfect unweighted.
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B. AMRAP 12 Minutes of Swole/Sweat Session:
8/5 Cal Row
10 Barbell Strict Presses(Keep light recommended weight, 95/65, 75/55, 65/45, 55/35 lbs)
Run 100 Meters(8/5 Cal Row)
10 Barbell Curls w/ weight above
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. Parallel Wide Stance Box Squat, 2 reps x 10 sets @ 50% of 1RM(You May Use Bands for accommodating resistance), rest 30 seconds between sets.
Keep Tension in the bottom, wide stance, send hips back.
B. Clean Pull, 95%, 4 reps x 4 sets, rest 2 minutes or more between sets.
C1. Reverse Hyper, 15 reps @ 25% of back squat x 3 sets, rest 1 minute.
C2. GHD Sit-Ups, 15 fast reps x 3 sets, rest 1 minute.
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D. 3 Sets of the following @ 90%
12 Thrusters @ 75/45 lbs
15 Burpees
9 Thrusters @ 75/45 lbs
10 Burpees
6 Thrusters @ 75/45 lbs
5 Burpees
Rest 3-5 times greater how long it takes you, so if takes you 1 minute, rest between 3-5 minutes between sets.
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