"Monday 4.10.2017 + Vagabond Olympic Lifting Class @ 6:35 pm + Vagabond Easter Egg Hunt Next Saturday @ 12:00 pm"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on April 25th:
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 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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3. 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.

Brucey 17.5

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option-Different Type of Warm-Up-Change it up!
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
5 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, work to a heavy single or 1 rep max, 10 minute time limit.
We have been progressing over the last 9 weeks to build to a 1 rep max, look at October 10th + November 28th, 2016 for 1RM + February 6th, 2017
B1. CrossOver Box Step-Ups, 12-15 reps/each leg x 2 sets, rest 45 seconds.
Use KB in Goblet Rack Hold Position to add weight to movement
B2. Plank Holds, 90 second total hold x 2 sets, rest 45 seconds.
Can break this up into clusters, does not have to be full 90 seconds straight.
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C. 4 Sets of the following @ Hard Effort:
45 Seconds on/15 Seconds off of each movement:
Ball Slams
KB Goblet Squats
Row Cals
So one set is 45 seconds of ball slams, goblet squats, row cals, rest 15 seconds between each movement.
B. Fitness Phase
Squat Bending/Core/Core+ Short Conditioning Lactate
A. Front Squat, 1-2 reps x 4 sets(rough estimate, use 90-95% of 1rm for rep scheme), rest 1 minute.
Last week we did 2-3 reps, use clear % and stay within %, its their to guide and we are ascending each week, do not go for a 1 rep max
B1. DB or KB Split Squats, 10 reps/each leg x 2 sets, rest 45 seconds.
B2. Plank Holds, 90 seconds total hold x 2 sets, rest 45 seconds.
Can break this up int cluster, does not have to full 90 seconds straight.
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C. 4 Sets of the following @ Hard Effort:
45 Seconds on/15 Seconds off of each movement:
Step Down Box Jumps
Cal Assault Bike or Airdyne
Wall Balls
So one set is 45 seconds of box jumps, cal assault, wall balls, rest 15 seconds between each movement
C. Competition Phase
Max Effort Squat + Oly Clean + PC/Core + Gymnastics Fatigue Training
A. High Bar Box Parallel 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 x 3 sets @ 80% of best clean, rest 2 minutes plus between sets.
C. Clean Deadlift Cluster, 100%, 1.1.1 x 3 sets, rest 2 minutes between sets.
D1. Reverse Hyper, 20 reps @ 25% of back squat x 3 sets, rest 1 minute.
D2. AB Wheel Roll-Outs, 10 reps x 3 sets, rest 1 minute.
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E. For Time of the following:
50 Burpees
50 Cal Row
50 Wall Balls
50 Cal Row
50 Burpees
50 Wall Balls
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