"Thursday 3.30.2017 + Vagabond Post Opens Celebration This Saturday, April 1st"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on April 3rd:
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 Opens Post Celebration on Saturday, April 1st @ 7:00 pm
We will be doing our annual Vagabond Post Opens Celebration at the Stoneforge Grille in Easton. All Vagabonds are encouraged to attend and join in the festivities to celebrate the end of another great Opens Season and the 5 weeks of online competing. Please join us after 7 pm to kick back, relax, and have a good time.
3. Vagabond Easter Egg Hunt on Saturday, April 15th, 2017 @ 12:00 pm
Come Join the Vagabond Community and Families, as we put on our Fourth Annual Vagabond Easter Egg Hunt for all our Vagabond Kids. All families are welcome to join in on the fun, and meet the Easter Bunny!
4. Vagabond TRX Class Starts on Sunday, April 30th, 2017 for 8 am + 9 am Classes
TRX Suspension Training – This 6 week, 55 minute long class consists of body weight exercises that develop strength, balance, flexibility and core strength simultaneously along with improving your metabolic conditioning. The suspension training straps help even the newest member to exercise gain strength and core stability. Every exercise can be as challenging as the user makes it. Just alter your angle to the anchor to use more or less of your body weight. This full body workout will leave you impressed with how little equipment you need in order to get an intense workout. TRX small group classes are limited to 6 participants.

Erin Duggan

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg or Single Leg/Core/Posterior Development + Conditioning
A. High Bar Back Squat, 3 reps x 6 sets, 65% of 1RM, rest 45 seconds between sets.
Last time tested for 1RM was August 15th, 2016 + March 9th
B1. Back Extensions Weighted, 12-15 reps x 2 sets, rest 45 seconds.
B2. Standing Kneeling Pallof Press, 12-15 reps/each way x 2 sets, rest 45 seconds.
C. Complete the following
Every 3 Minutes for 15 minutes of the following
8-12 Goblet Squats
50 Second Row @ Hard Effort
Rest remaining time, always start every 3 minutes.
Should complete 5 sets total
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Power Snatch or Squat Snatch Cluster, x 3 sets @ 65-70%, rest 1-2 minutes between sets.
1RM from 9/26, 11/28, 2/6
B1. Glute Bridges w/ Dumbbells on Hips or Hip Thrusts, 15-20 reps x 2 sets, 45 seconds between sets.
B2. Standing Pallof Press, 12-15 reps/each way x 2 sets, rest 1 minute between sets.
C. Complete the following:
Every 3 Minutes for 15 Minutes of the following:
8-12 Hang Power Snatches @ 75/45 lbs
50 Second Assault/Airdyne(Sub to 200 meter run)
Rest remaining time, always start every 3 minutes.
Shoulder complete 5 sets total
C. Competition Phase
Rest Day/Open Gym
A.1  Rest and recovery on Sunday
A.2  Z1 activity for 30-60 minutes – do something new
A.3  Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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