"Friday 4.29.2016"

Schedule for the Weekend

1. Saturday, April 30th, 2016: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, April 30th, 2016: 10:00 am Competition Phase Class

3. Saturday, April 30th, 2016: Run for Homelessness

4. Sunday, May 1st, 2016: 8:00 am Vagabond Circuit Training Class Week 3

5. Sunday, May 1st, 2016: 9:00 am to 11:00 am Open Gym

6. Sunday, May 1st, 2016: 10:00 am Powerlifting Class


Gym Brief for the Week

1. Vagabond Next Beginners Class on May 16th:
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. Join Team Vagabond in Outrunning Homelessness 5K Walk/Run on April 30th

Join team Vagabond for this awesome race at Borderland! For the third year running, VBC is sponsoring the finishline tent and we want a huge group of Vagabonds representing! Register here to walk or run and join team Vagabond for a great morning (family, friends, kids, and pets are allowed to join our team!): http://www.racewire.com/register.php?id=6003

This year’s race and walk will be held on Saturday, April 30, 2016, beginning at 9 a.m. One hundred percent of the proceeds from this event provide backpacks, school supplies, books, tutoring, mentoring, and college assistance for our kids.
3. Vagabond First Annual Mother’s Day Workout in Support of Breast Cancer on Sunday, May 8th
Please join us for the first annual Vagabond Mother’s Day benefit workout to support Susan G. Komen and the fight against breast cancer where their mission is: To save lives and end breast cancer forever by empowering others, ensuring quality care for all and investing in science to find the cures.
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. She is deeply involved with the Susan G. Komen 3 day walk and will walk 3 days/ 60 miles this year, with a crowd of incredible supporters and survivors, to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 8th 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.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Wall Angels
Rest 10 Seconds
20 Seconds of Indian Push-Ups
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Conditioning Day
A. Sumo Deadlift, 2 reps x 8 sets @ 50%, rest 30 seconds between sets.
Get numbers from April 18th
B1. Weighted Sit-Ups, 12-15 reps x 3 sets, rest 45 seconds between sets.
B2. Weighted Back Extensions, 10-12 reps x 3 sets, rest 45 seconds between sets.
C. AMRAP 18 Minutes of the following:
Run 20 Meters
12 DB Thrusters
Run 200 Meters
12 DB Box Step-Ups
B. Fitness Phase
Posterior Bending + PC Assistance/Upper Body Pull + Conditioning
A. Power Clean(1.1 Cluster) + Front Squat(1 rep) @ 55-65% x 3 sets, rest as needed between sets.
B1. Banded Leg Curls, 20 reps x 3 sets, rest 30 seconds between sets.
B2. Ring Rows, 8-10 reps x 3 sets, rest 60 seconds between sets.
You can scale up to weighted or elevated ring rows
C. 15- 12-9-6-3 of completing the hang power cleans, you perform 15 reps, then rest 45 seconds, then do 12 reps, and so on, until you complete 3 reps.
Hang Power Cleans @ 155/95, 115/75 lbs.
Rest 3-4 Minutes
5 Minute Assault/Airdyne Max Calories- How Many Can You Get?!
C. Competition Phase
I. Vagabond Regionals Training 2016 + Vagabond Opens Training 2017
Dynamic Effort Lower Body + Gymnastics Prep Skill Work + Individual Cycle Training
A. Power Snatch above the knee cluster pause, 1.1.1 x 3 sets @ 80%, rest 90 seconds.
B. Power Clean above the knee cluster pause, 1.1.1 x 3 sets @ 80%, rest 90 seconds.
C. Wide Stance Front Squat Against Bands, 10 sets x 2 reps @ 5%, rest 45 seconds. Orange-Men/Red-Women
D1. Seated Box Jumps with a weighted vest-20-30 lbs x 5 reps x 4 sets, rest 30 seconds.
D2. Banded Leg Curls, 25 reps x 4 sets, rest 30 seconds.
D3. 100 Meter Light Sled Powerwalk x 4 sets, rest 30 seconds.
E. For Time of the following: Athlete Choice on Barbell Movement-If anything bothers, then pick movement that bothers less
25 Cal Row
65 Double Unders
18 Front Squats @ 145/105 lbs or Deadlifts @ 205 lbs/155 lbs
45 Cal Row
95 Double Unders
12 Front Squats @ 165/125 lbs or Deadlifts @ 245/185 lbs
65 Cal Row
125 Double Unders
6 Front Squats @ 185/135 lbs or Deadlifts @ 275/205 lbs
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