1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.
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2. Vagabond Annual Toy Drive for the Boston Children’s Hospital on Saturday, December 21st @ 9:00 am Workout:
Join us all month long in December for the annual Vagabond Toy Drive to support the child life specialists at Boston Children’s Hospital. This is our 7th year partnering with our friends at Flynn’s Farm and we hope this is the most generous year yet! We will top off the drive with a benefit workout on 12.21- RSVP now @ our Facebook Annual Toy Drive Page.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Focus on Hip Opening + Calf Mobility
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4-5 Minutes of the following:
20 Seconds of russian kbs
15 Jumping Jacks
20 Second Assault Bike/Row
5 Banded Clam Shells/each side
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat + Single Leg/Core + Conditioning
A. High Bar Parallel Box Squat, 8 sets of 2 reps, rest 45 seconds.
Week 4 of 4 High Bar Parallel, up from last week
B1. Single Leg Reverse Lunge, 6 reps/each leg x 2 sets, rest 45 seconds
B2. Standing Pallof Press, 6 reps/each way x 2 sets, rest 45 seconds.
B3. Spiderman Stretch, 5 reps/each leg x 2 sets, rest 45 seconds.
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C. Conditioning of the following:
10 Sets of the following:
5 DB Push Press
5 Cal Assault Bike
10 Walking Lunges(5/each side)
No rest between sets, just keep moving.
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B. Fitness Phase
Olympic Lifting + PC/Core + Conditioning
A. Hang Power Clean, 5 sets of 2 reps, rest as needed between sets.
1RM Data: October 8th or May 22nd, 2019
We did 5 sets of 3 reps on November 26th for Hang Position
B1. Single Leg Box Step-Up Single Arm, 6 reps/each leg x 2 sets, rest 45 seconds.
You will have DB in left hand, and will Step with right leg
B2. Ball Pressing Core, 6 reps @ 4 second hold x 2 sets, rest 45 seconds.
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C. Conditioning of the following:
10 Sets of the following:
5 Hang Power Cleans @ 115/80, 95/65 lbs
5 Cal Row
10 Walking Lunges(5/each leg)
No rest between sets, just keep moving.
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C. Competition Phase
Squat + Snatch + Clean and Jerk + Gymnastics Focus + Conditioning
A. Push Jerk Mod, 65%, 3 reps x 5 sets, rest as needed between sets.
B. Clean, 75% Cluster Sets, 1.1 x 6 sets, rest 2 minute between sets.
Week 3 Clean
C. Clean Grip Deadlift @ 105% 5 sets of 1.1 cluster reps, rest as needed between sets.
D1. Strict Pull-Up Cluster, 5.4.3.2.1 x 3 sets, rest 15 seconds.
If you can do strict chest to bar pull up, go for it.
D2. Thrusters, 12 reps unbroken @ 135/95 lbs x 3 sets, rest 30 seconds.
D3. KB Farmer’s Walk Mix Carry, 40 meters one way/40 meters other wayx 3 sets, rest 90 seconds or more between sets.
One KB in rack position, other KB in farmer’s hold position.
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