*Gym Brief for the Week*
1. Vagabond Next Beginners Class on September 11th, 2017
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.
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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!
CLICK HERE TO REGISTER.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior/Press/Core/Upper Body + Conditioning
A. Traditional Deadlift, 1-2 reps @ 85% 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 @ 80%
People can switch to SUMO DEADLIFT for mobility reasons
B1. Ring Rows Cluster, 5.5 x 2 sets, rest 45 seconds between sets.
Hold 2 second pause @ top of ring row
B2. Standing Pallof Press, 10 reps/each way x 2 sets, rest 45 seconds between sets.
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C. Complete the following
5 Sets of the following:
3 Minutes on the Clock:
10 Walking Lunges(5/each side) @ KB Hold Goblet Position Weighted
8/5 Cal Assault Bike(10/8 Cal Airdyne)
4 DB Push Press or Barbell Push Press(75/45 lbs)
Rest 90 seconds between sets
Complete as much as you can in 3 minutes, and start-over every set for 3 minutes at the walking lunges.
B. Fitness Phase
Olympic Lifting Base + Upper Body Pull/Upper Body Push/Upper Body Pull Assistance + Conditioning
A. Front Squat @ 55%, 2 reps x 8 sets, rest 30 seconds between sets.
B1. Barbell Pendalay Row, 10-12 reps x 2 sets, rest 1 minute.
B2. DB Seated Press on Ground, 10-12 reps x 2 sets, rest 1 minute.
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C. Complete the following
5 Sets of the following:
3 Minutes on the Clock:
10/8 Cal Row
8 Thrusters @ 115/75, 95/65, 75/45 lbs
6 Box Jumps Step-Down
Rest 90 seconds between sets
Complete as much as you can in 3 minutes, and start-over every set for 3 minutes at the row
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. Sumo Deadlift Banded, 50-60%, 2 reps x 8 sets, rest 30 seconds between sets.
B. Clean and Jerk of the following: Power or Squat
70% x 1.1, 75% x 1.1, 80% x 1.1, 85% x 1.1, 90% x 1 rep
C. Clean Pull, 2 reps x 4 sets @ 110%, rest 1 minute between sets.
D1. Reverse Hyper, 25% of back squat, 20 reps x 3 sets, rest 1 minute.
D2. Standing Pallof Press, 10 reps/each way x 3 sets, rest 1 minute.
Make sure you do D1 + D2 for this is good for joint health and overall recovery format
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E. 4 Sets of the following:
21 Wall Balls
18/14 Cal Assault Bike
15 GHD Sit-Uos
12 DB Snatch(6/each arm) @ 70/45 lbs
Rest 3-4 minutes between sets
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