"Tuesday 4.18.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on April 25th:
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 TRX Class Starts on Sunday, April 30th, 2017 for 8 am class:
TRX Suspension Training – This 6 week, 55 minute long class consists of body weight exercises that develop strength, balance, flexibility and core strength simultaneously along with improving your metabolic conditioning. The suspension training straps help even the newest member to exercise gain strength and core stability. Every exercise can be as challenging as the user makes it. Just alter your angle to the anchor to use more or less of your body weight. This full body workout will leave you impressed with how little equipment you need in order to get an intense workout. TRX small group classes are limited to 6 participants.

3. Vagabond Second Annual Mother’s Day Workout on Sunday, May 14th @ 9:00 am
Please join us for the 2nd annual Vagabond Mother’s Day benefit workout for the fight against breast cancer! We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor and will walk 3 days/ 60 miles this year to end breast cancer.

This special workout will take place on Mother’s Day, Sunday May 14th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.

Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.

Erin Duggan Butt

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
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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, 7-9 reps x 3 sets, rest 1 minute between sets.
Use 65% of 1 rep max-Last time tested was October 18th
B1. DB Floor Press, 12-15 reps @ 20×1 x 2 sets, rest 45 seconds between sets.
B2. Banded Pull-Aparts, 20 reps x 2 sets, rest 45 seconds between sets.
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C. 3 Sets of the following:
1 Minute Assault/Airdyne
Rest 30 Seconds
1 Minute of No Push-Up Burpees
Rest 30 Seconds
1 Minute of DB Hang Power Cleans
Rest 30 Seconds
B. Fitness Phase
Upper Body Press + Assistance + Conditioning
A. Push Press, build to 1 rep max, 10 minute time limit.
Last time tested was February 7th, 2017
B1. DB Bench Press Heavy, 12-15 reps x 2 sets, rest 45 seconds between sets.
Tempo @ 2 seconds down, 1 second pause @ top
B2. Banded Pull-Aparts, 20 reps x 2 sets, rest 45 seconds between sets.
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C. 3 Sets of the following:
1 Minute Row Cals
rest 30 Seconds
1 Minute of Burpees
rest 30 Seconds
1 Minute of Hang Power Cleans @ 95/65 lbs
rest 30 Seconds
C. Competition Phase
LP2 + Aerobic Zone 1 Recovery
6 Sets of the following @ 95% effort of:
Thrusters @ 75/45 lbs x 12 reps
30 Meter Sled Push @ Empty Weight
Rest 5-6 minutes between sets-Full Effort
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Complete the following @ Low Effort of the following:
9 Sets of the following:
4 Minutes @ 65% effort or Heart Rate Max, rest/walk 30 seconds between sets.
This will be a progression, we start off at 25 minutes for this week, this week we are up to 36 minutes, will run 6 weeks, and build in time, this is meant for recovery, but also a session to build the long, duration aerobic system, keep it simple.
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