"Friday 7.14.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on August: Use Coupon in July Newsletter for Discounted Price.
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 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!
3. Vagabond Speciality Class: How to Get Better with Kettlebell Training Skill Session/Workout on Sunday, July 23rd at 9:00 am to 10:15 am. Cost is $20 for Class(Taught By Michelle T.(First Strong KB Instructor)
Try something new or fine-tune your existing skills. Find out why kettlebell training has been gaining in popularity for athletes of all disciples.
Kettlebell training is an excellent way to build strength while
simultaneously increasing cardiovascular fitness. The kettlebell swing is just the foundation for a wide variety of fun, explosive, muscle building movements. Incorporating kettlebells into your training regime helps to build core strength, muscle stability, coordination and flexibility. The focus on proper form and technique will carryover into your other athletic goals as well as your everyday life. Regardless of whether you are new to kettlebells or if you’d like to expand your skills, this class is for you. Come participate in a killer workout and learn to love the kettlebell!

Larry Animal

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
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior/Press/Core/Upper Body + Conditioning
A. Traditional Deadlift, 6-8 reps @ 60% of 1RM x 3 sets, rest 1 minute between sets.
Tested on June 22nd for 1RM for Deadlift.
B1. Plank Hold, 60 seconds total time x 3 sets, rest 45 seconds between sets.
B2. Back Extensions, 10-12 reps @ 2 second pause @ top portion x 3 sets, rest 45 seconds between sets.
C. “Running on Water”
3 Rounds of the following:
15/10 Cal Assault Bike(20/15 Cal Airdyne)
200 Meter Run or 200 Meter Row
15/10 Cal Assault Bike(20/15 Cal Airdyne)
200 Meter Run or 200 Meter Row
B. Fitness Phase
Olympic Lifting Base + Upper Body Pull/Upper Body Push/Upper Body Pull Assistance + Conditioning
A. Push Jerk, 2 reps @ 65-70% of 1RM, x 4 sets, rest 1-2 minutes between sets.
Look at June 30th for 1RM tested for Push Jerk.
B1. DB Seated Press on Ground, 10-12 reps x 3 sets, rest 45 seconds between sets.
B2. Banded Pull Aparts, 20 repsx 3 sets, rest 45 seconds between sets.
C. For Time of the following:
3 Rounds of the following:
80 Double Unders(Modify to 80 Single Unders)
40 Air Squats
20/15 Cal Row or 200 Meter Run
5 Clean and Jerks @ 155/105 lbs, 135/95 lbs, 115/75 lbs(Drop each rep, no touch n go)
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. High Bar Back Squat, 1 rep x 4 sets @ 85%, rest 1-2 minutes between sets.
B. Clean and Jerk of the following:
65% x 3 reps
70% x 3 reps
75% x 3 reps
C. Overhead Squat of the following:
70% x 2 reps
75% x 2 reps
80% x 2 reps
85% x 2 reps
D. Gymnastics Conditioning of the following:
Every Minute on the Minute x 12 Minutes of:
Odd Minute: 3 Strict Handstand Push-Ups + 3 Fast Kipping Handstand Push-Ups
Even Minute: 12/8 Calorie Assault Bike(Sub 200 Meter Run or 200 Meter Row)
E. Monostructural Conditioning of the following:
5 Sets of the following:
30 Cal Row @ 2000 meter pace row, rest 120 seconds between sets.
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