"Friday 7.28.2017"

*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 Internal Competition Throwdown on Saturday, September 23rd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 23rd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in the gym. If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior/Press/Core/Upper Body + Conditioning
A1. Traditional Deadlift, 4-6 reps @ 70% of 1RM x 4 sets, rest 1 minute between sets.
Tested on June 22nd for 1RM for Deadlift. Last week we did 5-7 reps @ 65%
A2. Standing Pallof Press, 10 reps/each way x 4 sets, rest 1 minute between sets.
B. 5 Sets of the following:
1 Minute of Airdyne/Assault or 20 Meter Shuttle Run
1 Minute of Russian KBS
1 Minute of Plank Holds
Rest 90 seconds between sets
B. Fitness Phase
Olympic Lifting Base + Upper Body Pull/Upper Body Push/Upper Body Pull Assistance + Conditioning
A. Power Clean or Squat Clean Cluster, 1.1.1 @ 75% of 1RM x 3 sets, rest 1 minute.
B1. DB Row, 10 reps/each arm x 2 sets, rest 45 seconds between sets.
B2. DB External Rotations, 10 reps/each arm x 2 sets, rest 45 seconds between sets.
C. 5 Sets of the following:
1 Minute of Row Cals or 20 Meter Shuttle Run
1 Minute of Overhead Squats @ 75/45 lbs or Front Squats @ 95/65 lbs
1 Minute of Box Jumps or Step-Ups
Rest 90 seconds between sets
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. High Bar Back Squat, work to a heavy single, 12 minute time limit.
B. Clean and Jerk of the following:
70% x 3 reps x 3 sets, rest as needed between sets.
C. Clean Deadlift, 80%, 3 reps x 3 sets, rest 1-2 minutes between sets.
D1. Banded Pull-Aparts, 20 reps x 4 sets, rest 1 minute.
D2. Banded Leg Curls, 20 reps x 4 sets, rest 1 minute.
E. Complete the following of:
600 Meter Run
21 Clean and Jerks @ 115/75 lbs
Rest 3 minutes
600 Meter Run
15 Clean and Jerks @ 135/95 lbs, 95/65 lbs
Rest 3 minutes
600 Meter Run
9 Clean and Jerks @ 165/105 lbs
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