"Monday 10.9.2017 + Schedule for Columbus Day Holiday + Vagabond of the Month for September: Rob Davidson"

Monday, October 9th, 2017: Columbus Day Schedule, 530 am open gym, 6 am, 715 am, 9 am, 12 pm


Vagabond of the Month for September: Rob Davidson


“The coaches and people at Vagabond are what make it such a great place. Kevin and the rest of the coaching staff have helped me so much, wether it’s pushing me at the gym or with any nutrition questions I may have for them. When I started at Vagabond I never expected to make so many friends that I now hang out with both in and out of the gym. It truly is a great community of people and I’m happy to be a part of it.”


*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!

Rob D

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 Clean
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. Goblet Hold Walking Lunges, 8 reps/each leg x 3 sets, rest 45 seconds.
A2. DB Tripod Row, 8 reps/each arm x 3 sets, rest 45 seconds between sets.
A3. DB Zotman Curls, 8-10 reps @ 1 second pause @ top x 3 sets, rest 45 seconds between sets.
B. Every Minute on the Minute x 8 Minutes of the following:
Minute 1: 45 Second Assault/Airdyne Sprint
Minute 2: 15 Goblet Squats or Wall Balls
Rest 2 Minutes
AMRAP 8 Minutes of the following;
20 Jump Rope Singles
10 DB Hang Power Cleans
5 Cal Assault Bike(8 Cal Airdyne) or 100 Meter Run
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A1. Single Leg RDL(KB or DB in one hand), 8 reps/each leg x 3 sets, rest 1 minute.
A2. Standing or Cable Row, 8-10 reps/each arm @ 2 second hold x 3 sets, rest 1 minute.
A3. Side Bridges, 25 seconds/each side x 3 sets, rest 1 minute.
B. Every Minute on the Minute x 8 Minutes of the following:
Minute 1: 45 Second Row Sprint
Minute 2: 15 Goblet Squats or Wall Balls
Rest 2 Minutes
AMRAP 8 Minutes of the following:
18/15 Cal Row
12 Power Cleans @ 115/75, 95/65 lbs
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. High Bar Back Squat of the following:
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
3 reps @ 85%
B. Squat Snatch of the following:
On the Minute, Every Minute x 6 Minutes of the following:
1.1.1 Cluster sets @ 75% of best Snatch
C1. Reverse Hyper, 20 reps @ light weight x 3 sets, rest 1 minute.
C2. Banded Leg Curls, 20 reps x 3 sets, rest 1 minute.
D. 3 Sets of the following:
50/35 Cals on Assault Bike
50 Double Unders
400 Meter Sandbag Run
25 Burpees
Rest 3-5 Minutes between sets
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