"Monday 4.4.2016 + Next Vagabond Circuit Training Class"
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.
2. Vagabond Circuit Training Class Starts on Sunday, April 17th
The Spring Edition of the Vagabond Circuit Training is back and ready to go. Please see Kevin for sign up and to reserve your spot today. The class runs every Sunday @ 8:00 am for 8 weeks at only $100 for current Vagabond Members. Join this high intense, aerobic based workout system with your fellow Vagabonds every Sunday for 8 weeks and get a great workout in to finish off your weekend!
3. 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/
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.
4. 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 dynamic work
3-5 Minutes of the following:
Banded Shoulder Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending/Upper Body Press Vertical + Conditioning
A1. Box Squat Parallel, 5 reps heavy x 3 sets, rest 1 minute between sets.
A2. DB Cuban Press, 10-12 reps x 3 sets, rest 1 minute between sets.
B. 4 Sets of the following:
30 Second Jump Rope
30 Second No Push-Up Burpee
30 Second Kettlebell Swings
10 Second Transition
30 Second Airdyne/Assault
Rest 90 seconds between sets
B. Fitness Phase
Posterior Bending/PC Assistance + Conditioning
A. Power Snatch, 65%, 1.1.1 clusters x 4 sets, rest 45 seconds between sets.
B1. Banded Leg Curls, 20 reps x 3 sets, rest 30 seconds between sets.
B2. Back Extensions, 12-15 reps x 3 sets, rest 30 seconds between sets.
C. 4 Sets of the following:
30 Second Ball Slams
30 Second Wall Balls
30 Seconds No Push-Up Burpees
10 Second Transition
30 Second Row
Rest 90 Seconds between sets
C. Competition Phase- Both Vagabond Regional + Opens 2017 Training
Max Effort Lower Body Variation + Barbell Conditioning
A. Power Snatch + Overhead Squat: 1 + 2 x 5 sets @ 75% of 1RM, every 90 seconds between sets.
B. Sumo Deadlifts with chains, up to a heavy set of 1.1(40 lbs of chains), sumo wide, rest as needed, under 10 minutes to work up to.
C1. Revers Hyper, 15 reps x 3 sets, rest 60 seconds.
Go up 5-10 lbs from last week
C2. Standing Rock Stars Landmine, 10 reps/each side standing x 3 sets, rest 60 seconds.
D1. 20 reps Banded Leg Curls x 5 sets, rest 30 seconds.
D2. 20 reps Banded Pull Aparts x 5 sets, rest 30 seconds.
E. 3 Rounds of the following: If you have to scale weight, then scale weight accordingly.
1 Power Snatch @ 165-185 lbs/105-125 lbs
2 Overhead Squats @ above weight
2 Power Snatch @ 165-185 lbs/105-125 lbs
3 Overhead Squats @ above weight
3 Power Snatch @ 165-185 lbs/105-125 lbs
4 Overhead Squats @ 165-185 lbs-105-125 lbs
Rest 2 Minutes between rounds
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