"Monday 1.9.2017 + Vagabond Olympic Lifting Class @ 6:35 pm"

Vagabond New Time Schedule starting Monday, January 2nd @ Vagabond for Open Gym 5:30 am Monday thru Friday.
We will be starting a new time slot at 530 am open gym style Monday thru Friday. The gym starting on Monday, January 2nd, will always be open at 530 am for those looking to start their workout early or to come in to stretch, mobilize, and prep for the 6:00 am class time slot. This is a good benefit for those looking to come in earlier to do the above, and also keep our popular 6:00 am class as well.
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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on January 30th:
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. Kevin O’Malley Goal Setting + Lifestyle Seminar on Saturday, January 21st @ 10:30 am:
This one hour-long discussion is uniquely designed to prepare all levels of athletes for success at the gym and in their day-to-day personal life. In an inviting, open discussion format, Kevin will review the three keys of goal setting and lifestyle success: Fitness, Health and Longevity. With facts and proven steps, Kevin will zero in on these three elements and how to take realistic steps toward achieving longterm success and reaching your personal goals. Healthy choices, nutrition prep and other essential life choices are also a beneficial focus of this class. Through realistic goal setting and productive, positive lifestyle changes, Kevin will help you realize the importance how to achieve success in the gym and in life. Free Seminar for all Vagabonds and just a way to get back into a routine with the New Year.
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3. Vagabond Holiday Special for Month of January:
Starting January 1st thru January 31st, Vagabond will be offering its Annual January Special for all new members and clients to enjoy their time at Vagabond. The cost of membership will be the following for members. 2 times a week at a discounted of rate of $20 a month($139 to $119), 3 times a week at a discounted rate of $24 a month($159 to $135), and unlimited use at a discounted rate of $35 a month($189 to $154). Contact us at [email protected] to set up a free eval today.

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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 Option
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3-4 Minutes of the following:
Row 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A. Front Squat, 2 reps(85%) x 5 sets, rest 1 minute.
Look at November 28th 1RM
B1. Lateral CrossOver Box Step-Ups, 8-10 reps/each leg x 2 sets, rest 1 minute.
B2. Standing Pallof Press, 10-12 reps/each way x 2 sets, rest 1 minute.
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C. For Time of the following:
21-15-12-9-6-3 of the following:
Russian KBS
Calories on Row
B. Fitness Phase
Posterior Bending Deadlift + PC/Core/Upper Body Pull + Short Conditioning Lactate
A. Power Clean, 1.1 x 4 sets(70-80%), rest as needed between sets.
Get 1RM from October 3rd
B1. Dead bug Variation, 15 reps/each way(30 total) x 2 sets, rest 45 seconds.
B2. Back Extensions, 12-15 reps x 2 sets, rest 45 seconds.
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C. For Time of the following:
21-15-12-9-6-3 of the following:
Kettlebell Swings Russian
Burpees
Step Down Box Jumps
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Row Conditioning Mono or Assault Bike-Power Work-Week 12 Squat-Hatch-Day 1
1) Squat Clean of the following:
60% 1.1 cluster
65% 1.1 cluster
70% 1.1 cluster
75% 1.1 cluster
2) Clean Pulls, 105%, 1.1.1 x 2 sets, Clean Pulls, 110%, 1.1.1 x 2 sets, rest 1-2 minutes between sets.
3) High Bar Back Squat of the following: Week 1 Program
5 reps @ 80%
1 rep @ 82%
5 reps @ 80%
1 rep @ 85%
5 reps @ 80%
1 rep @ 88%
4a) Reverse Hypers, 10 reps x 3 sets @ 50% of back squats, rest 1 minute.
4b) Weighted Box Step-Ups, 5 reps/each leg x 3 sets, rest 1 minute.
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5) Lactate Power Sets:
3 Sets of the following:
8 Touch n Go Deadlifts @ 225/135 lbs
8 Lateral Burpees
20 Second Assault Bike Sprint
Rest 4 minutes between sets
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Rest 10 Minutes
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3 Sets of the following:
8 Touch n Go Cleans @ 135/95 lbs
8 Lateral Burpees
20 Second Assault Bike Sprint
Rest 4 minutes between sets
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