"Tuesday 10.3.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on October 16th, 2017
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 Second Annual Patrick Padgett Memorial Workout on Saturday, October 14th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
3. Vagabond Trunk or Treat on Saturday, October 28th, 2017 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10/28 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
4. Vagabond Costume Contest for Halloween on Tuesday, October 31st for all Classes:
On Tuesday, October 31t we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Specific Stretch:
3 Way Banded Shoulder Stretch + Coach Choice of Shoulder Prep Work for Bench Press and Press Overhead
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
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Close Grip Bench Press, 2-3 reps x 3 sets, rest 1-2 minutes between sets.
Use about 80-85% of your best Close Bench Press for 2-3 reps
B1. DB Bench Press, 12-15 reps x 2 sets, rest 45 seconds between sets.
2 Second Lowering phase from the top, so 2 seconds from top to bottom on the return.
B2. Banded Push-Downs, 15-20 reps x 2 sets, rest 45 seconds between sets.
C. 4 Sets of the following @ Aerobic Effort:
Row 150 Meters
10 Sit-Ups
20 Walking Lunge Steps(10/each leg)
40 Jump Rope Singles
Row 150 Meters
Rest 2 Minutes between sets
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Push Jerk, 1 rep x 5 sets, 90% of 1RM, rest 1 minute or as needed between sets.
Use June 30th for 1RM data for Push Jerk
B1. DB Seated Press on Ground, 12-15 reps x 2 sets, rest 45 seconds between sets.
B2. DB External Rotations, 8 reps/each arm x 2 sets, rest 45 seconds between sets.
C. 4 Sets of the following @ Aerobic Effort:
12/8 Cal Assault Bike
9 Pull-Ups or Jumping Pull-Ups(If you can do pull ups, but 9 is too much, perform 6 reps)
9 Russian KBS
12/8 Cal Assault Bike
Rest 2 Minutes between sets
C. Competition Phase
Short Conditioning
5 Sets of the following:
AMRAP 6 Minutes of:
10 Lateral Burpees
100 Meter Run
5 Power Cleans @ 115/75 lbs
150 Meter Row
Rest 2 Minutes between sets
Keep at moderate pace, keep track of rounds every set, and stay consistent thru whole workout.
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