"Friday 5.2.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on June 5th:
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. Vagabond Circuit Training Class Starts on Sunday, June 25th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.


3. Vagabond Annual Summer Party on Saturday, August 5th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 5th! We’ll have food, yard games, swimming and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!

Vagabond Summer Party 2017

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
20 Second Plank Hold
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior + PC/Core + Conditioning
A. Traditional Deadlift, 2 reps x 4 sets @ 85% of 1RM, rest 1 minute.
People can scale to Trap Bar Deadlift or Use Wooden Plates to raise height of barbell set up position
B1. Tall Kneeling Pallof Press, 10 reps/each way x 3 sets, rest 1 minute.
B2. Barbell or DB Good Mornings, 10 reps x 3 sets, rest 1 minute.
Another scaled option can be KB Deadlifts, really focus on pushing hips back, 10-15 reps.
C. Complete the following for time of:
25-20-15-10-5 of the following:
Cal Row
Ball Slams
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Front Squat to Box, 3 reps x 8 sets @ 50%, rest 30 seconds between sets.
1RM Data for Front Squat: September 26th, 2016 + November 28th,2016 + April 17th, 2017
B1. Side Bridge Clusters, 20 seconds. Rest 10 Seconds. 20 seconds x 3 sets, rest 45 seconds.
You will do 20 seconds, rest 10 seconds, 20 seconds on one side, then do other side with same time zone.
B2. DB Row Tripod Position, 8 reps heavy/each side x 3 sets, rest 45 seconds between sets.
C. Complete the following for time of:
5 Rounds of the following:
15 Air Squats
10 Push-Ups
5 Toes to Bar or Sit-Ups or Knee Raises
3 Clean and Jerks @ 185/125 lbs, 155/105 lbs, 135/95 lbs, 115/75 lbs
Clean and Jerks cannot be touch n go, you must cluster all 3 reps, so drop each rep under control.
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. Traditional Deadlift Chains, 55-65% of 1RM, 2 reps x 10 sets, rest 30 seconds between sets.
B. Clean and Jerk, 65%, 1.1.1 x 3 sets, rest 1 minute between sets.
C. Overhead Squats, 65%, 3 reps x 3 sets, rest 1 minute between sets.
D. “Nate”
AMRAP 20 Minutes of the following:
2 Muscle-Us
4 Handstand Push-Ups
8 Kettlebell Swings @ 70/53 lbs
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