"Tuesday 11.15.2016 + Next Vagabond Beginners Class: Monday, November 21st"

Gym Brief for Month of November
1. Vagabond Next Beginners Class on November 21st:
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 Fourth Annual VBC Food Drive for the Easton Food Pantry on Saturday, November 19th @ 9:00 am.
We’ll be collecting donations all month long next month to directly benefit the Easton Food Pantry- please give big and rsvp here for the workout on 11/19!
We will be collecting canned goods all month long in November and will top it off with our annual workout! Please consider donating and joining in on 11/19.
Here’s a list of the items most in need:
Cereal, Pasta, Pasta Sauce, Soup, Baked Beans, Canned Vegetables, Canned Fruit, Tuna or other canned meat/fish, Peanut Butter & Jelly and, of course, Money or grocery gift cards!

november-2016-beginners

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option x Shoulder Stretch or Foam Roll-Coach Choice
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3-5 Minutes of the following:
Run 100 Meters
10 Wall Angels
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A. Push Press, 5 reps x 3 sets(65%), rest 1 minute.
Last 1RM-October 18th-Two Week Ago was 60%, up 5% this week.
B1. DB Bench Press, 10-12 reps @ 2 second hold top position x 3 sets, rest 45 seconds.
B2. DB Seated External Rotations, 8-10 reps/each side x 3 sets, rest 45 seconds.
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C. 2 Sets of the following:
AMRAP 7 Minutes of:
150 Meter Row
10 KB Swings-Russian
10 Ball Slams
Rest 2 Minutes between sets
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press/Upper Body Row + Conditioning Lactate
A. Close Grip Bench Press, 1 reps x 5 sets, rest 30 seconds between sets.
Use 90% of 1RM or more for Close Grip Bench Press, if you do not know what your close grip bench press is, then build to a heavy single in 10 minutes or less.
Used 80% from last week, this will be week 5 of week 5 of bench variation
B1. DB Seated External Rotations, 8-10 reps/each arm x 3 sets, rest 1 minute.
B2. DB Floor Press, 10-12 reps @ 2 second pause top position iso hold x 3 sets, rest 1 minute.
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C. 2 Sets for time of the following:
AMRAP 7 Minutes of:
12 KB Walking Lunges(6/each side)(35/each hand Men/18/each hand Women)
10 Push-Ups Hand Release(Scale to Banded Push-Ups)
8/6 Cal Assault Bike(10/8 Cal Airdyne)
Rest 2 minutes between sets
C. Competition Phase
Posterior Conditioning + Gymnastics Fatigue Conditioning + Stamina Builder Skill Work
Aerobic Mix Modal Training:
0:00-8:00 of the following:
50/40 Cal Assault Bike
AMRAP of the following in remaining time of:
10 Power Snatches @ 95/65 lbs
10 Bar Facing Burpees
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Rest 8:00-12:00
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12:00-20:00 of the following:
50/40 Cal Assault Bike
AMRAP of the following in remaining time of:
10 Shoulder to Overhead @ 95/65 lbs
10 Step Down Box Jumps @ 24/20 inches
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