"Monday 4.3.2017 + Vagabond Olympic Lifting Class @ 6:35 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.

Greg Y

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, 1-2 reps x 5 sets, rest 1 minute. Suggested % to work with is 90%
Last week we did 2-3 reps
B1. DB Walking Lunges, 12-15 reps/each leg x 2 sets, rest 45 seconds.
B2. Deadbug Variation Pressing Against Wall, 10-12 reps/each leg x 2 sets, rest 45 seconds.
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C. Complete for time of the following:
Using 30 seconds on/30 seconds off, do the following:
100 Russian Kettlebell Swings
50 Cal Row
So, you will do 30 seconds of work, can break up as you see fit, so can complete all 100 reps of KBS, and then move to row machine, or can go back and forth between the two, you will be complete once you finish 100 KBS + 50 Cal Row, by using 30 seconds on/30 seconds off.
*SUGARWOD total time to complete workout for score*
B. Fitness Phase
Squat Bending/Core/Core+ Short Conditioning Lactate
A. Front Squat, 2-3 reps x 4 sets(rough estimate, use 90% of 1rm for rep scheme), rest 1 minute.
Last week we did 3-5 reps, use clear % and stay within %, its their to guide and we are ascending each week.
B1. DB or Barbell Box Step-Ups, 10 reps/each leg x 2 sets, rest 45 seconds.
B2. Side Bridges, 30 seconds/each side x 2 sets, rest 45 seconds.
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C. Complete for time of the following:
Using 30 seconds on/30 seconds off, do the following:
100 Russian KBS
50 Cal Assault Bike(70 Cal Airdyne)
So, you will do 30 seconds of work, can break up as you see fit, so can complete all 100 reps of KBS, and then move to row machine, or can go back and forth between the two, you will be complete once you finish 100 KBS + 50 Cal Assault, by using 30 seconds on/30 seconds off.
*SUGARWOD total time to complete workout for score*
C. Competition Phase
Max Effort Squat + Oly Clean + PC/Core + Gymnastics Fatigue Training
A. High Bar Back Squat, work to a heavy set of 2 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 4 sets @ 75% of best clean, rest 2 minutes plus between sets.
C. Clean Deadlift, 75%, 3 reps x 3 sets, rest 1-2 minutes between sets.
D1. Weighted Back Extensions Drop Sets, 8.6.4.x 3 sets, rest 1 minute.
Drop Sets consist of doing 8 reps @ weight, then rest 10 seconds, then 6 reps @ weight, rest 10 seconds, 4 reps @ weight.
D2. Weighted Sit-Ups, 20 reps x 3 sets, rest 1 minute.
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E. For Time of the following:
Buy In: 200 Double Unders
Then right into the following of:
5 Rounds of:
10 Chest to Bar Pull-Ups
10 Burpees
Buy-Out: 200 Double Unders
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