"Friday 8.11.2017"

*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 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 Lifestyle and Fitness Phases (sorry, Comp group!). 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!

Vagabonds Running

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 Hollow Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior/Press/Core/Upper Body + Conditioning
A. Traditional Deadlift, 2-3 reps @ 80% of 1RM x 4 sets, rest 1 minute between sets.
Tested on June 22nd for 1RM for Deadlift. Last week we did 2-3 reps @ 70%
People can switch to SUMO DEADLIFT for mobility reasons
B1. Half Kneeling Pallof Press, 10 reps/each way x 2 sets, rest 1 minute between sets.
B2. Banded Pull-Aparts, 20 reps x 2 sets, rest 1 minute between sets.
C. Complete the following
16 Minutes on the Clock:
60 Meter Farmer’s Carry(Up to Grass + Back)
15 Goblet Squats or Wall Balls
150 Meter Row(100 Meter Run if want to sub in running)
B. Fitness Phase
Olympic Lifting Base + Upper Body Pull/Upper Body Push/Upper Body Pull Assistance + Conditioning
A1. Sumo Deadlift, 75%, 3 reps x 3 sets, rest 1 minute.
A2. Strict Weighted Pull-Ups, 2-3 reps x 3 sets, rest 1 minute.
Look back at July 18th, we did 3-5 reps for weighted strict pull-ups, and those can sub in Negative Assisted Pull-Ups, 4-5 reps or Lat Pull-Downs, 8-10 reps
A3. Banded Pull-Aparts, 15 reps x 3 sets, rest 1 minute.
A4. DB Curls, 8-10 reps x 3 sets, rest 1 minute @ tempo of 2 second lowering phase + 1 second pause @ top.
B. Complete the following
16 Minutes on the Clock:
60 Meter Sled Push(Up + Back to Grass)
15 Kettlebell Swings Russian
100 Meter Run
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. High Bar Back Squats, 2 reps x 10 sets @ 50% of 1RM, rest 30 seconds between sets.
Look at July 28th,2017 for last 1RM tested or previous dates we tested
B. Clean and Jerk of the following:
70% x 1.1, 75% x 1.1, 80% x 1.1, 85% x 1.1, rest as needed between sets.
C. High Hang Clean Pull( +1 rep) + Mid Thigh Snatch Pull( +1 rep) x 4 sets, rest as need between sets.
Use 70-80% of best 1rm clean
D1. Weighted Back Extensions, 10 reps x 3 sets, rest 1 minute.
D2. Banded Leg Curls, 20 reps x 3 sets, rest 1 minute.
Make sure you do D1 + D2 for this is good for joint health and overall recovery format
E. 20-15-10-5 of the following:
Deadlifts @ 205/135 lbs
Handstand Push-Ups
Ski Erg Cals
Post Comments to Group Page.