*Gym Brief for the Week*
1. Vagabond Next Beginners Class on April 3rd:
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. Vagabond Opens Post Celebration on Saturday, April 1st @ 7:00 pm
We will be doing our annual Vagabond Post Opens Celebration at the Stoneforge Grille in Easton. All Vagabonds are encouraged to attend and join in the festivities to celebrate the end of another great Opens Season and the 5 weeks of online competing. Please join us after 7 pm to kick back, relax, and have a good time.
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3. Vagabond Easter Egg Hunt on Saturday, April 15th, 2017 @ 12:00 pm
Come Join the Vagabond Community and Families, as we put on our Fourth Annual Vagabond Easter Egg Hunt for all our Vagabond Kids. All families are welcome to join in on the fun, and meet the Easter Bunny!
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4. Vagabond TRX Class Starts on Sunday, April 30th, 2017 for 8 am + 9 am Classes
TRX Suspension Training – This 6 week, 55 minute long class consists of body weight exercises that develop strength, balance, flexibility and core strength simultaneously along with improving your metabolic conditioning. The suspension training straps help even the newest member to exercise gain strength and core stability. Every exercise can be as challenging as the user makes it. Just alter your angle to the anchor to use more or less of your body weight. This full body workout will leave you impressed with how little equipment you need in order to get an intense workout. TRX small group classes are limited to 6 participants.
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 Sets of the following of Coach Run Warm-Up:
15 Seconds of Goblet Squats
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of side bridges/each side
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A. Front Squat, 2-3 reps x 4 sets, rest 1 minute. Suggested % to work with is 85%
Last week we did 3-5 reps
B1. DB Box Step-Ups(Holding KB in Goblet Squat Position), 12-15 reps/each leg x 2 sets, rest 45 seconds.
B2. Side Bridge, 25 seconds.each side x 2 sets, rest 45 seconds.
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C. 3 Rounds of the following for time of:
15 DB Hang Power Cleans
20 Meter Bear Crawl(Up and Back in Gym)(Mark off with 10 meter cones)
10 Burpees
20 Second Plank Holds
15 Goblet Squats
Rest 45 seconds between rounds
B. Fitness Phase
Squat Bending/Core/Core+ Short Conditioning Lactate
A. Front Squat, 3-5 reps x 3 sets(rough estimate, use 85% of 1rm for rep scheme), rest 1 minute.
Last week we did 4-6 reps, use clear % and stay within %, its their to guide and we are ascending each week.
B1. Weighted Back Extensions, 12-15 reps x 2 sets, rest 45 seconds.
B2. Weighted Plank Holds, 45 seconds x 2 sets, rest 45 seconds.
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C. 3 Rounds of the following for time of:
12 Hang Power Cleans @ 115/75, 95/65 lbs
20 Meter Bear Crawl(Up and Back in Gym)(Mark off with 10 meter cones)
10 Burpees
40 Second Row
12 Front Squats @ 115/75, 95/65 lbs
Rest 45 seconds between rounds
C. Competition Phase
Max Effort Squat + Oly Clean + PC/Core + Gymnastics Fatigue Training
A. High Bar Back Squat, work to a heavy set of 3 rep max, 12 minute time limit, no more than 3-4 working sets, keep low volume.
B. Squat or Power Clean Cluster, 1.1.1 x 5 sets @ 70% of best clean, rest 2 minutes plus between sets.
C1. Reverse Hyper, 10 reps x 3 sets @ 50% of back squat, rest 1 minute,
C2. Banded Leg Curls, 20 reps x 3 sets, rest 1 minute
C3. Standing Pallof Press, 10 reps/each way x 3 sets, rest 1 minute.
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D. AMRAP 5 Minutes of the following:
3 Rounds of the following:
5 Strict Pull-Ups
10 Push-Ups
15 Wall Balls
Remaining time, complete as many double unders
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Rest 5 Minutes
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AMRAP 5 Minutes of the following:
2 Muscle-Ups
6 Box Jumps @ 30/24 inches
8 Cal Row
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