"Friday 9.1.2016 + Vagabond of the Month for August: Erin Duggan + Schedule for Holiday Weekend"

Vagabond Schedule for the Holiday Weekend
1. Saturday, September 3rd, 2016: Vagabond Lifestyle/Fitness Phase Class/Competition Phase Class @ 9:00 am
2. Sunday, September 4th, 2016: 8:00 am Vagabond Circuit Training Class Week 7
3. Sunday, September 4th, 2016: 9:00 am to 11:00 am Open Gym

4. Monday, September 5th, 2016: Labor Day Partner Workout @ 9:00 am- One Class Only

+

Vagabond of the Month for August: Erin Duggan

“The best part of Vagabond is how supportive everyone is. When someone succeeds, everyone feels it and everyone builds off of it. We make each other stronger. It’s an awesome energy to be around.”

CLICK HERE FOR FULL BIO.

Erin D.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Wall Angels
Rest 10 Seconds
20 Seconds of Indian Push-Ups
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Variations Sets + Conditioning Aerobic
A1. DB Floor Press @ 31×1, 10-12 reps x 3 sets, rest 60 seconds between sets.
A2. DB Rows @ 31×1, 8-10 reps x 3 sets, rest 60 seconds between sets.
A3. DB Zotman Curls @ 30×1, 10-12 reps x 3 sets, rest 60 seconds between sets.
+
B. 4 Rounds for time of the following:
50 Jump Rope Singles(25 Double Unders)
20 Sit-Ups
200 Meter Run
50 Jump Rope Singles(25 Double Unders)
10 DB Push Press or Barbell Push Press @ 95/65, 75/45 lbs
B. Fitness Phase
Single Leg Variation+ PC/Upper Body Press/Core + Short Conditioning
A1. DB In-Place Reverse Lunges, 8 reps medium-heavy weight/each side x 3 sets, rest 60 seconds between sets.
You can increase difficulty by increasing height with Reebok Step-Up
A2. Half Kneeling Pallof Press, 20 reps total(10/each way) x 3 sets, rest 60 seconds between sets.
A3. Ball Slams, 15 reps total, focus on tight core and driving thru heels x 3 sets, rest 60 seconds between sets.
+
B. 4 Rounds for time of the following:
200 Meter Run
20 Sit-Ups
15 Box Jumps/Step-Ups
200 Meter Run
10 Front Squats @ 95.65 lbs, 75.45 lbs
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Long Zone 1 thru Zone 3 Conditioning
1) Power Clean and Jerk: EMOM 4: 2 Reps @80-85%.
2) Squat Snatch: EMOM 4: 2 Reps @80-85%.
These should be smooth, no misses. Reset on each rep. Add 5-10# from last week if feels good
3A) Sumo Deadlift: [email protected]%, [email protected]%, [email protected]%.
These percentages are based off of 90% of peoples 90% of their 1RM. AMRAP sets capped at
AMRAP sets capped at 10 Reps.
Rest 2:00
3B) Then 2 reps x 5 sets @70%, every 60s. Reset on all sets, no touch n go.
Beginners: Up to heavy 3 is comfortable. Rest 90s-2:00. Reset on each rep.
4) Front Squat: Take 3-4 sets work up to a max set of 10. Rest 2:00
+
5) Long Piece Aerobic Conditioning
3 Rounds of the following:
12 Toes to Bar
Run 400 Meters
12 Burpee Box Jumps @ 24/20 inches
+
Rest 12 Minutes
+
For Time of the following:
15 Thrusters @ 75/45 lbs
30/25 Calorie Assault Bike
30 Thrusters @ 75/45 lbs
30/25 Calorie Assault Bike
Post Comments to Group Page.