"Monday 7.10.2017 + Vagabond Olympic Lifting Class @ 6:35 pm"



*Gym Brief for the Week*
1. Vagabond Next Beginners Class on August: Use Coupon in July Newsletter for Discounted Price.
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 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!
3. 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 dynamic work
3-5 Minutes of the following:
Run 100 Meters
10 Wall Angels
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull Assistance + Conditioning
A1. DB Walking Lunges, 5 reps/each legx 3 sets, rest 45 seconds between sets.
Go heavier than you ever have before, these are fewer reps, so intensity can be increased
A2. DB Cuban Press, 10-12 reps x 3 sets, rest 45 seconds between sets.
A3. DB Powell Raises, 10-12 reps/each arm x 3 sets, rest 45 seconds between sets.
B. AMRAP 20 Minutes of the following:
200 Meter Row
10 Russian KBS
200 Meter Run
20 Second Plank Hold
200 Meter Row
10 DB Front Squats
200 Meter Run
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A. High Bar Back Squat, 90%, 1 rep x 5 sets, rest 45 seconds.
B1. Tall Kneeling Pallof Press, 8 reps/each way x 2 sets, rest 45 seconds.
B2. Barbell Good Mornings @ moderate weight, 8-10 reps x 2 sets, rest 45 seconds.
C. AMRAP 20 Minutes of the following:
200 Meter Run
10 Hang Power Cleans @ 115/75, 95/65 lbs
10/8 Cal Assault Bike
10 Sit-Ups
200 Meter Run
10 Front Squats @ 115/75 lbs, 95/65 lbs
10/8 Cal Assault Bike
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. Front Squat, 90% x 1 reps x 5 sets, rest 1-2 minutes between sets.
B. Snatch of the following:
65% x 3 reps
70% x 3 reps
75% x 3 reps
C. Snatch Deadlift, 95%, 3 reps x 54sets, pause 2 second @ mid thigh position, rest 1 minute between sets.
D. Gymnastics Conditioning Fatigue Training:
5 Sets of the following:
Go to 2-3 reps lower than your max set, rest 2 minutes between sets.
So if your max muscle up unbroken is 8 reps, then try to get 5 reps at every set.
E. Conditioning of the following:
3 Rounds for time of:
21 Cal Row
15 DB Snatch @ 55/40 lbs
9 Burpee Pull-Ups
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