“Monday 6.7.2021 + Vagabond of the Month for May: Chad B.”

Vagabond of the Month for May: Chad Buczek.

CLICK HERE FOR FULL BIO.

“VBC proudest moments: Getting back in the gym after the pandemic and, with huge help from the coaching staff, finding my own pace with the correct exerices and workouts that work for me and my goals.”

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Vagabond Annual Summer Party on Saturday, July 24th @ 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 July 24th! We’ll have food, yard games, swimming, ice cream truck, DJ for music 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- renovations on their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, Save the date for now, Vagabonds!

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Vagabond Open Gym Format New Schedule When Officially Open

Here is our new schedule to allow all to have more time to get to the gym during this “new normal”. This will allow all of you not too stress about getting to a class but be able to show up when you want and with your friends as well. This will allow us as a staff to shift our focus on coaching, teaching, helping and guiding each person and small group to the best of their ability and be able to give you guys more from all our staff and coaches during the open gym hours for PROPER, GUIDED COACHING instead of just managing a class. This will also allow all to feel comfortable in smaller groups and be able to choose when you want to come in! We will still have group classes on the weekends and our ever famous Partner Workout Saturday! More info to come but still same workouts from all 3 phase AND babysitting from 9-10 am as always. As 9 years ago I developed this 3 phase system to allow for more options for Vagabonds and to keep safe and be productive and this is the VBWAY!

PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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2 Sets of the following:

5 inch worms + Run 100 Meters + 10 Jumping Jacks + Run 100 meters + 5 Broad Jumps(GET READY) + Run 100 Meters

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II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Lower Body Squat + Single Leg/Core + Conditioning

A1. High Bar Back Squat(Heel Lift if Needed), 6 reps @ 65% 1rm or mod weight x 4 sets, rest 30 seconds.

*1RM Data: 1/4/21 or 9/14/20*

A2. TRX Vertical Pull Ups, 8 reps or Strict Pronated or Banded Pull Ups, 4-6 reps x 4 sets, rest 60 seconds.

B1. Single Leg Step-Ups Weighted, 8 reps/each leg x 3 sets, rest 30 seconds.

B2. DB Ext Rotations, 10 reps/each arm x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

3 Sets of the following:

8 Minutes @ Moderate Pace Work of:

40 Jump Rope Singles

20 Second KB Farmer’s Hold 

10 Cal Row

5 Goblet Squats

*Rest 3 Minutes between sets*

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Hang Power Clean, build to challenging 3 rep(no clusters + can move the barbell down to mid thigh and clean)_x 4 sets, rest as needed between sets.

*May 17th, we did a heavy 3 rep, write your notes down to track progression.*

B1. Weighted Pronated Pull Up Cluster, 3.2.1 x 3 sets, rest 30 seconds.

*People can sub in Banded Strict Pull-Ups, 4-6 reps make challenging but good reps or TRX Vertical Pull-Ups, 6-8 reps*

B2. DB Floor Press Single Arm Alternate, 5 reps/each way x 3 sets, rest 30 seconds.

*Last week we did 6 reps/each arm*

B3. DB Ext Rotations, 10 reps/each arm x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

3 Sets of the following:

8 Minutes @ Moderate Pace Work of:

200 Meter Run

15 Wall Balls or Goblet Squats

100 Meter Run

15 Hang Power Cleans @ 115/80, 95/65 lbs

50 Jump Rope Singles(30 Double Unders)

15 Burpees

*Rest 3 minutes between sets*

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