"Monday 7.31.2017 + Vagabond Olympic Lifting Class @ 6:35 pm"
Vagabond Olympic Lifting Class on Monday, July 31st @ 6:35 pm. CLICK HERE FOR WORKOUT.
*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 Internal Competition Throwdown on Saturday, September 23rd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 23rd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in the gym. If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull Assistance + Conditioning
A1. DB Single Leg Romanian Deadlift, 5 reps/each leg x 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 Row x 10 reps/each arm x 3 sets, rest 45 seconds between sets.
A3. DB Zotman Curls, 10-12 reps x 3 sets, rest 45 seconds between sets.
B. AMRAP 15 Minutes of the following:
5 DB Hang Power Cleans
100 Meter Run(Modify to 100 Meter Row)
10 Sit-Ups or Front Lean Rest Hold x 15 Seconds
100 Meter Run(Modify to 100 Meter Row)
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A. Front Squat, build to heavy single, 12 minute time limit.
Look back at April 17th, 2017 for last test date
B1. Banded Pull-Aparts, 20 reps x 2 sets, rest 1 minute.
B2. KB CrossOver Box Step-Ups, 10 reps/each leg x 2 sets, rest 1 minute.
C. AMRAP 15 Minutes of the following:
5 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
100 Meter Run(Modify to 8/5 Cal Assault Bike)
5 Toes to Bar or Knee Raises(Sub 10 Sit-Ups if you want as well)
100 Meter Run(8/5 Cal Assault Bike)
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. Overhead Squat, 2 reps x 6 sets @ 75%, rest 2 minutes between sets.
B. Snatch of the following: Power or Squat
60% x 3 reps, 65% x 3 reps, 70% x 2 reps, 75% x 2 reps, 80% x 1 rep, 85% x 1 rep
C. Snatch Pull, 105%, 3 reps x 4 sets, rest 1-2 minutes between sets.
D. Gymnastics Conditioning Fatigue Training:
Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: 12 Chest to Bar Pull-Ups
Even Minute: 12/8 Cal Assault Bike
E. Conditioning of the following:
5 Rounds of the following:
400 Meter Run
12 Hang Power Snatches @ 95/65 lbs
Unbroken and Fast
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