"Monday 10.2.2017 + VBC Olympic Lifting Class @ 6:35 pm"



*Gym Brief for the Week*
1. 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.
2. 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.”
3. Vagabond Trunk or Treat on Saturday, October 28th, 2017 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10/28 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
4. Vagabond Costume Contest for Halloween on Tuesday, October 31st for all Classes:
On Tuesday, October 31t we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!

Erik C.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
Skill Review: Clean Position from High Hang
Coach B Warm-Ups:
Down + Up
Elbows High + Outside
Muscle Snatch
2 inch drop
4 inch drop
Full Depth Drop
*All from high hang position*
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull Assistance + Conditioning
A1. Single Leg RDL(Double KB), 8 reps/each leg x 3 sets, rest 45 seconds.
A2. DB Cuban Press, 10 -12 reps x 3 sets, rest 45 seconds between sets.
A3. DB External Rotations, 8 reps/each arm x 3 sets, rest 45 seconds between sets.
B. 15 Minutes on the Clock:
Every 3 Minutes complete the following:
8 Goblet Squats with Ball Slam Ball or KB
100 Meter Run or 6 Cal Assault Bike
8 Ball Slams
100 Meter Run or 6 Cal Assault Bike
If the above takes you 2 minutes, then you rest 1 minute.
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A1. High Bar Back Squat, 1-2 reps x 3 sets, rest 1 minute.
Goal is to hit 1-2 reps for all sets, do not go to failure, keep close to 1RM, but around 90%
A2. DB Tripod Row, 8 reps/each arm @ 30×0 x 3 sets, rest 1 minute.
A3. RKC Plank Hold, 30 seconds, rest 5 seconds, 20 seconds, rest 5 seconds, 10 seconds x 3 sets, rest 1 minute.
B. 15 Minutes on the Clock:
Every 3 Minutes complete the following:
5 Hang Squat Cleans @ 115/75, 95/65, 75/55 lbs
100 Meter Run
7 Lateral Burpees
100 Meter Run
If the above takes you 2 minutes, then you rest 1 minute.
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. Overhead Squat, build to a heavy set of 2, 1 second pause in the bottom on each rep. 12 minute time limit.
B. Snatch of the following:
On the Minute, Every Minute x 10 Minutes of:
Minute 0-3: 2 reps @ 65%
Minute 4-6: 2 reps @ 75%
Minute 7-9: 2 reps @ 80%
Minute 10: 2 reps @ 90%
C1. Reverse Hyper, 10 reps @ heavy weight x 3 sets, rest 1 minute.
C2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 1 minute.
C3. Barbell RDL, 8 reps @ moderate weight x 3 sets, rest 1 minute.
D. AMRAP 16 Minutes of the following:
15 Cal Assault Bike
12 Wall Balls
9 Toes to Bar
6 Tall Box Jumps @ 30/24 inches
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