Vagabond of the Month for February: Alana E.
“It’s been said before but bears repeating. Best thing about Vagabond is the community and the passionate coaches. If it’s a question about form or a modification, even inquiring about healthy snack choices while working all day vagabond coaches come through time and time again. The community within the gym is second to none. Having a bad day or a horrible workout? There’s always someone with a friendly fist bump telling you good work. Vagabond will always be home. “
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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 Kettlebell Speciality Class on Sunday, March 22nd @ 10:00 am-11:30 am:
The Turkish Get Up (TGU) is a technical, yet powerful exercise. Incorporating TGU’s into your workouts can help
- Create a solid core
- Improve shoulder health and stability
- Build strength
In this workshop, we will review the StrongFirst standards of the TGU, breaking down the movement step by step. If you want to learn the basics or fine tune your TGU this workshop is for you!
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3. Vagabond Easter Egg Hunt on Saturday, April 4th @ 1030 am at Flynn Family Farm:
We will be having our Annual Vagabond Easter Egg Hunt on Saturday, April 4th @ 10:30 am at the Flynn Family Farm. All families, children, older kids, and everyone is invited to take part in this great event, and it will be our first time at the Flynn Family Farm at 492 Bay Road in Easton. Looking forward to a great time, and do not forget to save the date!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option
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3 Sets of the following:
20 Seconds of KBS
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical/ Upper Body Row/Core/Curls+ Conditioning
A. Barbell Push Press, 4-6 reps x 3 sets, rest 1 minute between sets.
1RM Data: August 6th, 2019 or December 17th, 2018
Last week we did 5-7 reps
B1. DB or KB Single Arm Half Kneeling Press Alternating, 6 reps/each arm x 2 sets, rest 30 seconds.
You will press one rep with left arm, then press one rep with right arm, alternate for total of 12 reps each set
B2. DB or KB Row, 10 reps/each arm x 2 sets, rest 45 seconds.
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C. Conditioning of the following:
3 Sets of the following:
6 Minutes of Work of the following:
8 DB Push Press
8 Cal Assault Bike
8 TRX Row
16 Walking Lunges(8/each leg)
Rest 2 Minutes between sets
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B. Fitness Phase
Olympic Lifting + PC/Core + Conditioning
A. Pause Below Knee Power Snatch, 5 sets of 2 reps @ moderate weight, rest as needed between sets,
You will bring bar to below knee pause for a 1-2 seconds, then Snatch.
1RM Data: April 10th, 2019
B1. GHD Back Extensions, 12-15 reps x 2 sets, rest 45 seconds.
B2. Overhead Squats. 10 reps @ lightweight x 2 sets, rest 45 seconds.
If Overhead Squat an issue, then perform PVC Heel lifted OH Squats or Can Choose to do Goblet Squats, 12-15 reps @ 1 second pause in bottom x 2 sets.
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C. Conditioning of the following:
3 Sets of the following:
6 Minutes of Work of the following:
15/12 Cal Row
5 Hang Power Cleans @ 115/80, 95/65 lbs
10 No Push-Up Burpees
5 Step-Down Jumps
Rest 2 Minutes between sets
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C. Competition Phase
Squat + Snatch + Clean and Jerk + Gymnastics Focus + Conditioning
A. Push Jerk, 5 sets of 3 reps, rest 60-90 seconds between sets.
Week 1 of 3 for Push Jerk @ 5 sets of 3 reps
Push Press Single: December 10th, 2019
Strict Press Single: February 10th, 2020
B. Snatch, 70%, 1.1.1 x 5 sets, rest as needed between sets.
C. Snatch Grip RDL, 100%% of best snatch, 3 sets of 5 reps, rest as needed between sets.
D1. Ring Muscle-Ups, 2-3 or 4-6 reps x 4 sets, rest 30 seconds.
D2. Barbell Hang Squat Snatch, 12 reps x 4 sets, rest 30 seconds @ 115/80 lbs.
D3. Bar Facing Burpees, 15 reps x 4 sets, rest 15 seconds
D4. Concept 2 Bike Erg, 50 second hard setting(set damper for Men @ 10/Women @ 8) x 4 sets, rest 120 seconds.
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