"Friday 4.21.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on May 15th:
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 TRX Class Starts on Sunday, April 30th, 2017 for 8 am class:
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.

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3. Vagabond Second Annual Mother’s Day Workout on Sunday, May 14th @ 9:00 am
Please join us for the 2nd annual Vagabond Mother’s Day benefit workout for the fight against breast cancer! We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor and will walk 3 days/ 60 miles this year to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 14th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.
Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.

Jay:Bruce

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option-Different Type of Warm-Up-Change it up!
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings-Russian
3 Inch Worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior + PC/Core + Conditioning
A. Traditional Deadlift, 2 reps x 8 sets, rest 30 seconds between sets.
Use 50-55% of your best max weight, you may use trap bar deadlift or raise heights with plates on each side for mobility issues.
B1. Back Extensions, 12-15 reps x 2 sets, rest 45 seconds between sets.
B2. Deadbug Variation, 12 reps/each way x 2 sets, rest 45 seconds between sets.
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C. 27-21-15-9 of the following:
DB Push Press
Box Step-Ups
After every set, complete 200 Meter Run or 200 Meter Row, so you perform 27 push press and 27 box step ups, and then run 200 meters or 200 Meter Row, complete after every set.
B. Fitness Phase
High Bar Back Squat + Core/Core + Conditioning
A. High Bar Box Squat, 2 reps x 5 sets, use 85% of 1RM, rest 1 minute between sets.
1RM: February 17th
B1. Standing Pallof Press, 10 reps/each way x 2 sets, rest 45 seconds.
B2. Deadbug Variation, 12 reps/each way x 2 sets, rest 45 seconds.
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C. 27-21-15-9 of the following:
Shoulder to Overhead @ 95/65 lbs
Box Jumps Step-Down or Step-Ups
After ever set, complete 200 Meter Run or 200 Meter Row, so you perform 27 + 27, then run 200 meters or 200 Meter Row, do this for every set.
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. Banded Deadlifts, 2 reps x 10 sets @ 50% of best deadlift, rest 30 seconds between sets.
Notes: Most people will use blue bands to step on and use for resistance, focus on speed out of bottom.
B. Clean and Jerk, 1.1 x 4 sets, 75% of best clean and jerk, rest 2 minutes.
C1. Reverse Hyper, 20 reps @ 20% of back squat x 3 sets, rest 1 minute.
C2. GHD Sit-Ups, 20 reps x 3 sets, rest 1 minute.
C3. Weighted Broad Jump(Wear Weight Vest), 5 reps x 3 sets, rest 1 minute.
Wear Weight Vest and Perform Broad Jump to best Ability and jump as far as possible
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D. Run/Row Conditioning of the following:
6 Rounds for time of the following:
200 Meter Run
250 Meter Row
Rest 90 seconds between rounds
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Rest 8-10 Minutes
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3 Rounds for time of the following:
Run 400 Meters
Row 400 Meters
Rest 3 minutes between rounds
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