"Monday 4.25.2016 + Vagabond Olympic Lifting Class @ 6:35 pm"

Gym Brief for the Week

1. Vagabond Next Beginners Class on May 16th:
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. Join Team Vagabond in Outrunning Homelessness 5K Walk/Run on April 30th

Join team Vagabond for this awesome race at Borderland! For the third year running, VBC is sponsoring the finishline tent and we want a huge group of Vagabonds representing! Register here to walk or run and join team Vagabond for a great morning (family, friends, kids, and pets are allowed to join our team!): http://www.racewire.com/register.php?id=6003

This year’s race and walk will be held on Saturday, April 30, 2016, beginning at 9 a.m. One hundred percent of the proceeds from this event provide backpacks, school supplies, books, tutoring, mentoring, and college assistance for our kids.
3. Vagabond First Annual Mother’s Day Workout in Support of Breast Cancer on Sunday, May 8th
Please join us for the first annual Vagabond Mother’s Day benefit workout to support Susan G. Komen and the fight against breast cancer where their mission is: To save lives and end breast cancer forever by empowering others, ensuring quality care for all and investing in science to find the cures.
We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor. She is deeply involved with the Susan G. Komen 3 day walk and will walk 3 days/ 60 miles this year, with a crowd of incredible supporters and survivors, to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 8th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.
Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up
Banded Hamstring Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending/Upper Body Press Vertical + Conditioning
A. High Bar Back Squat, 2 reps x 8 sets @ 55%, rest 30 seconds
Get numbers from March 14th or January 8th for 1RM
B1. Banded Leg Curls, 20 reps x 3 sets, rest 30 seconds between sets.
B2. Russian Kettlebell Swings, 20 reps x 3 sets, rest 30 seconds between sets.
C. 4 Rounds for time of the following:
15/12 Calorie Row
12 Front Squats @ 95/65, 75/45 lbs
Scale to Goblet Squats if needed
B. Fitness Phase
Posterior Bending/PC Assistance + Conditioning
A. Front Squat Wide Stance Box Squat, work to heavy set of 3, use red box for height, 10 minute time limit or no more than 5 attempts.
B1. Banded Leg Curls, 20 reps x 3 sets, rest 30 seconds between sets.
B2. Weighted Back Extensions, 8-10 reps @ 1 second pause @ top x 3 sets, rest 30 seconds between sets.
C. 4 Rounds for time of the following:
Run 200 Meters
12 Pull-Ups
Run 200 Meters
12 Wall Balls
C. Competition Phase
Max Effort Lower Body Variation + Barbell Conditioning
A. Snatch Balance, 4 reps x 4 sets @ 75% of best Snatch, rest 90 seconds.
B. Sledpull Powerwalks, 10 sets x 50 Meters(To the Corner of Parking Lot and Rest) @ 135/95 lbs added to sled, rest 60 seconds between sets.
C1. Reverse Hypers, 3 reps x 15 sets @ 40% of best back squat, rest 60 seconds.
C2. Banded Leg Curls, 30 reps x 3 sets, rest 30 seconds.
C3. Banded Pull Aparts, 30 reps x 3 sets, rest 30 seconds.
D. Barbell Conditioning:
5 Rounds of the following:
4 Touch N Go Squat Snatches @ 145/105 lbs, rest 20 seconds between sets.
E. Every Minute on the Minute x 12 Minutes of the following:
Odd Minute: 15/12 Calorie Row
Even Minute: 12 Chest to Bar Pull-Ups
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