Vagabond Bring a Friend Day Every Thursday Every Class

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*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.
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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!
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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
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3-5 Minutes of the following:
Foam Roll Coach Option
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings
3 Inch Worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg or Single Leg/Core/Posterior Development + Conditioning
A1. High Bar Back Squat, 6-8 reps x 3 sets, rest 1 minute between sets
You can perform box squats for same repetitions as well in place of regular back squat
We did 7-9 reps last week, try to go up in weight from last week, so this means you must keep track of your weight each week to see where you are.
A2. Tall Kneeling Pallof Press, 10 reps/each way x 3 sets, rest 1 minute between sets.
A3. Farmer’s Walk KB or DB, 35 seconds total walking x 3 sets, rest 1 minute between sets.
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B. Complete the following for time of:
27-21-15-9-3 of the following:
Row Cals
DB Thrusters @ moderate weight(Scale up to Barbell Thrusters @ 75/45 lbs)
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A1. High Bar Box Squat Parallel, 3 reps x 3 sets @ 70-75% of best 1RM, rest 1 minute.
A2. Banded Leg Curls, 20 reps x 3 sets, rest 1 minute.
A3. KB Front Rack Loaded Hold, 30 seconds x 3 sets, rest 1 minute.
This is a static hold in the KB Front Rack Hold Position, keep core engaged, no arching of back, brace, brace the core.
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B. “Running Snatch”
Run 400 Meters
10 Hang Power Snatches @ 95/65 lbs, 75/45 lbs
Run 200 Meters
8  Hang Power Snatches @ 95/65, 75/45 lbs
Run 400 Meters
6 Hang Power Snatches @ 115/75, 85/55 lbs
Run 200 Meters
4 Hang Power Snatches @ 115/75, 85/55 lbs
Run 400 Meters
2 Hang Power Snatches @ 135/95, 95/ 65 lbs
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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