"Monday 6.25.2017 + VBC Olympic Lifting Class @ 6:35 pm"

Vagabond Olympic Lifting Class @ 6:35 pm. CLICK HERE FOR WORKOUT.


*Gym Brief for the Week*
1. Vagabond Next Beginners Class on July 10th:
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, June 25th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.
3. Vagabond Annual Summer Party on Saturday, August 5th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 5th! We’ll have food, yard games, swimming and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!
4. Vagabond Speciality Class: How to Get Better with Kettlebell Training Skill Session/Workout on Sunday, July 23rd at 9:00 am to 10:15 am. Cost is $20 for Class(Taught By Michelle T.(First Strong KB Instructor)
Try something new or fine-tune your existing skills. Find out why kettlebell training has been gaining in popularity for athletes of all disciples.
Kettlebell training is an excellent way to build strength while
simultaneously increasing cardiovascular fitness. The kettlebell swing is just the foundation for a wide variety of fun, explosive, muscle building movements. Incorporating kettlebells into your training regime helps to build core strength, muscle stability, coordination and flexibility. The focus on proper form and technique will carryover into your other athletic goals as well as your everyday life. Regardless of whether you are new to kettlebells or if you’d like to expand your skills, this class is for you. Come participate in a killer workout and learn to love the kettlebell!


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Kettlebell Swings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull Assistance + Conditioning
A1. DB Split Squats, 6 reps/each leg x 3 sets, rest 45 seconds between sets.
A2. Ring Rows, 8-10 reps x 3 sets, rest 45 seconds between sets.
A3. DB Curls, 10-12 reps x 3 sets, rest 45 seconds between sets.
B. 18 Minutes on the Clock:
Every 3 Minutes complete the following:
30 Seconds of Russian KBS
45 Seconds of Box Jumps/Step-Ups
60 Seconds of Row Cals
Whole Set takes 2 minutes and 15 seconds, so rest 45 seconds, and 6 sets total should be completed.
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A1. Front Squats 3 reps x 3 sets @ 70-75% of best 1RM, rest 45 seconds.
Use a tempo of 30×1 for front squats
A2. Deadbug Pressing Against Wall, 10 reps/each leg x 3 sets, rest 45 seconds.
Press lower back into ground, press hands against wall, make sure core is engaged.
A3. Weighted Back Extensions @ 2 second pause @ top, 8-10 reps x 3 sets, rest 45 seconds.
B. 18 Minutes on the Clock:
Every 3 Minutes complete the following:
30 Seconds of Power Snatch touch n go @ 75/45 lbs(You can go from HANG POSITION to be safer)
45 Seconds of Jump Rope-Single or Double Unders
60 Seconds of Cal Assault Bike or 20 Meter Shuttle Run
Whole set takes 2 minutes and 15 seconds, so rest 45 seconds and total working sets if 6 sets.
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. Front Squat, 75% x 2 reps x 4 sets, rest 1-2 minutes between sets.
B. Power Snatch of the following:
70% x 1.1. x 3 sets
C. Snatch Deadlift, 3 reps x 5 sets @ 110% of best snatch, rest 1-2 minutes between sets.
D1. Weighted Back Extension Clusters, 5.5.5 x 3 sets, rest 1 minute between sets.
D2. Reverse Hyper, 20 reps x 3 sets @ moderate weight, rest 1 minute between sets.
E. Gymnastics Conditioning Fatigue Testing:
On the Minute, Every Minute of the following:
2-3 reps muscle ups, every minute on the minute x 8 minutes
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