*Gym Brief for the Week*
1. 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! 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!
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2. Vagabond Internal Competition Night Out on Saturday, September 23rd @ 8:00 pm:
We will be having a night out after the Vagabond Internal Competition for all Vagabonds to celebrate the end of the Throwdown for the night. Come join us at Stoneforge in Easton anytime after 8 pm.
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3. Vagabond Next Beginners Class on October 16th, 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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4. Vagabond Second Annual Patrick Padgett Memorial Workout on Saturday, October 14th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Conditioning
A1. Front Squat, 2-3 reps x 4 sets, rest 1 minute
GoaL is to use between 80-85% of your 1RM for this rep scheme, last time we tested for 1RM is: April 10th, 2017
A2. Banded Pull-Aparts, 15 reps x 4 sets, rest 1 minute.
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B. Testing Workout Completed on September 1st, 2017:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 45 second Row @ Moderate Pace
Minute 2: 30 Second Russian KBS
Minute 3: 45 Second Assault or Airdyne
Minute 4: 30 Second Goblet Squats
B. Fitness Phase
Olympic Lifting Base + Conditioning
A1. Clean Complex of the following:
Power Clean(1 rep) + Squat Clean(1 rep) + Front Squat)(1 rep) x 4 sets, rest 1 minute.
A2. Standing Pallof Press, 8 reps/each way x 4 sets, rest 1 minute.
Make sure you hold 2 second iso hold @ outward portion.
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B. Testing Workout Completed on September 1st, 2017:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 45 second Run x 10 Meter Shuttle Run or Assault Bike/Airdyne
Minute 2: 30 Second Ball Slam or Russian KBS-Client Choice
Minute 3: 45 Second Row @ Moderate Pace
Minute 4: 30 Second DB Front Lean Rest Row-Alternating Each Arm or Modify to Regular DB Tripod Row for 6-8 reps/each arm during each minute.

C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. Clean of the following:
65% x 1.1
75% x 1.1
85% x 1
65% x 1.1
75% x 1.1
85% x 1
B. Front Squat w/ chains, 50% of 1RM Front Squat, 2 reps x 8 sets, rest 30 seconds.
Make sure chains are touching ground when you start
C1. Standing Pallof Press, 10 reps/each way x 3 sets, rest 1 minute.
C2. Weighted Back Extensions, 10 reps x 3 sets, rest 1 minute.
C3. Tall Muscle Hang Clean, 5 reps x 3 sets, rest 1 minute.
This is an exercise for practice, so start movement at the high hang, and do short dip, and then perform muscle clean, no re dipping under barbell, we are practicing fast elbows and speed.
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D. AMRAP 15 Minutes of:
12 KBS @ 70/53 lbs
60 Meter Sled Push @ Unweighted
12 Burpees
200 Meter Med Ball Run @ 20/14 lbs
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