"Friday 4.14.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on April 25th:
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 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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3. 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.

April 25th Beginners

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 Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 burpees
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior + PC/Core + Conditioning
A1. Sumo Deadlift, 2-3 reps x 4 sets, rest 1 minute between sets. Use 80-85% of 1RM.
Compare to October 14th, 2016 + December 1st, 2016
A2. Unweighted Glute Bridges, 15 reps x 4 sets, rest 1 minute between sets.
This is meant for restoration of the back and glutes between deadlifts
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B. 10-9-8-7-6-5-4-3-2-1 of the following:
“Pump Session”
DB Bench Press
Strict Pull-Ups or Jumping Pull-Ups
After every set complete 30 Seconds on Assault/Airdyne Bike or 100 Meter Run- So you do 10 bench press, 10 pull ups, then 30 seconds on bike or 100 meter run, and do this fashion until your thru 10 thru 1
B. Fitness Phase
Oly Based + Conditioning
A. High Bar Box Squat, 50% of 1RM, 2 reps x 10 sets, rest 30 seconds between sets
1RM: February 17th
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B. 10-9-8-7-6-5-4-3-2-1 of the following:
“Pump Session”
Strict Barbell Press @ 95/65 lbs, 75/55 lbs, 65/45 lbs, 55/35 lbs
Strict Pull-Ups or Jumping Pull-Ups
After every set complete 100 Meter Run- So you do 10 strict presses, 10 pull-ups, then 100 meter run, and do this fashion until your thru 10 thru 1
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. Below Parallel Box Height Wide Stance Box Squat, 2 reps x 8 sets @ 60% 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 and Jerk, 1.1.1 x 5 sets, 70% of best clean and jerk, rest 2 minutes.
C1. Reverse Hyper, 10 reps @ 50% of back squat x 3 sets, rest 1 minute.
C2. Banded Leg Curls, 20 reps x 3 sets, rest 1 minute.
C3. 100 Meter Sled Pull Power-Walks @ moderate weight on sled x 3 sets, rest 1 minute.
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D. Run Conditioning of the following:
4 sets of the following
400 Meter Runs @ 75% effort, rest 3 minutes between sets
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CrossFit Conditioning of the following:
3 Rounds of:
50 Double Unders
15 Shoulder to Overhead @ 115/75 lbs
2 Rounds of:
50 Double Unders
15 Power Snatches @ 95/65 lbs
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1 Round of:
100 Double Unders
30 Overhead Squats @ 75/55 lbs
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