"Friday 7.21.20017"

*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!

Court P

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice
3 Sets of the following:
20 Seconds of KBS
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior/Press/Core/Upper Body + Conditioning
A1. Traditional Deadlift, 5-7 reps @ 65% of 1RM x 3 sets, rest 1 minute between sets.
Tested on June 22nd for 1RM for Deadlift. Last week we did 6-8 reps @ 60%
A2. DB Tripod Row, 8 reps/each arm x 3 sets, rest 1 minute between sets.
A3. Side Bridges, 20 seconds/each side perfect hold x 3 sets, rest 1 minute between sets.
A4. Banded Pull-Aparts, 15 reps x 3 sets, rest 45 seconds between sets.
B. 3 Rounds for quality of the following:
15/10 Cal Assault Bike
8-12 Burpee Plate Jumps
200 Meter Run(200 Meter Row if need to substitute movement)
Rest 2-3 Minutes between sets
B. Fitness Phase
Olympic Lifting Base + Upper Body Pull/Upper Body Push/Upper Body Pull Assistance + Conditioning
A. Push Press( 2 reps)+ Push Jerk Complex(2 reps) @ 70-80% of Best Push Press x 3 sets, rest 1 minute between sets.
April 18th + February 7th-1RM Data
B1. Ring Rows, 6-8 reps @ 2 second pause @ top x 3 sets, rest 45 seconds between sets.
People can scale up by performing elevated ring rows, raising feet with plates or box
B2. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds between sets.
C. 3 Rounds for quality of the following:
20/15 Cal Row
200 Meter Run
100 Meter Empty Prowler Push(Up and Back to Corner)(If raining, complete 15 burpees)
Rest 2-3 Minutes between sets
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. High Bar Back Squat, 1 rep x 5 sets @ 90%, 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:
12 Strict Handstand Push-Ups Deficit @ 1-2 inches(You choose depth)
Rest 1 minute
9 Strict Handstand Push-Ups Deficit @ 2-3 inches(You choose depth)
Rest 90 seconds
6 Strict Handstand Push-Ups @ 4-5 inches(You choose depth)
Rest 2 minutes
3 Strict Handstand Push-Ups @ 5-6 inches(You choose depth)
Those who struggle with Strict HSPU, you do not have to do depth handstand push-ups, keep them regular, or perform Handstand Holds x 30-60 seconds each set
E. Monostructural Conditioning of the following:
Run 400 Meters @ 1 Mile Pace x 4 sets, rest 4 minutes between sets.
So if your time is 8 minutes for 1 mile, then run 2 minute 400 meter run pace
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