"Thursday 8.10.2017 + Sign Up for the VBC Internal Throwdown"

*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 Lifestyle and Fitness Phases (sorry, Comp group!). 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!

Vagabond 2017 Internal Competition

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Scap Push-Ups
Rest 10 Seconds
20 Seconds of Indian Push-Ups
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg or Single Leg/Core/Posterior Development + Conditioning
A1. High Bar Back Squat, 3-5 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 4-6 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. Side Bridges, 25 seconds/each side x 3 sets, rest 1 minute between sets.
A3. Back Extensions, 10-12 reps x 3 sets, rest 1 minute between sets.
B. For Time of the following:
21-15-9-6-3 of the following:
DB Push Press
DB Hang Power Cleans
After every set, complete 200 Meter Run, so you complete 21 db push press and then 21 db hang power cleans, and then complete 200 meter run, then move onto round of 15.
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Power Clean or Squat Clean Cluster, 1.1 @ 80% x 4 sets, rest 1-2 minutes between sets.
B1. DB Single Leg RDL, 8 reps/each leg x 2 sets, rest 45 seconds between sets.
B2. Standing Pallof Press, 10 reps/each side x 2 sets, rest 45 seconds between sets.
C. 6 Rounds for time of the following:
25 Air Squats
12 Chest to Bar Pull-Ups
8 Hang Power Cleans @ 115/75, 95/65 lbs
People can sub regular pull-ups or jumping pull-ups for Chest to Bar
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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