"Tuesday 4.3.2018 + Vagabond of the Month for March: Bill Plante"

Vagabond of the Month for March: Bill Plante. CLICK HERE FOR FULL BIO.

“It’s difficult to narrow down what would be the best thing about Vagabond. The reason being, I’m not sure which is better – the community as a whole, along with the personal relationships that I’m building or the level of detail and attention that the coaches pay to each athlete’s training and safety. Each are important aspects of the Vagabond experience that are constantly expounded upon by Kevin – “This is our Community” or “Ask your coaches” – we hear it all the time. I’ll answer by saying both!”

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1. Vagabond Next Beginners Class on April 9th, 2018:
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 Night Out on Saturday, April 7th @ 8:00 pm @ Stoneforge in Easton:
We will be doing a send off of the 2018 Open Season and celebrating the end of the Open Season with a night out at the Stoneforge in Easton. All Vagabonds strongly encouraged to come and hang and be with the community. Yourself and significant other strongly encouraged to attend, and have some fun!
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3. Vagabond Circuit Training Class Starts on Sunday, April 8th @ 8:00 am:
To reserve spot today, contact Kevin for more information on this moderate intense, high volume class based on Bodyweight + Accessory Movements that allows you to work thru multiple workouts in a moderate intense environment, which is great for weight loss, sweating, and eliciting the dose response we are looking for thru building the aerobic/cardio system. Spots are limited to 15 people in total for the class. Contact us today for more information to reserve spot!

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4. Kettlebell Kitchen At Vagabond:
We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”

They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).

The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery

The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php

Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/

Please use the gym zip code 02375 when building your account.

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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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings-Russian
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Asst/Core + Mid-Range Conditioning
A1. Tall Kneeling Double Arm KB or DB Press, 8-10 reps x 3 sets, rest 45 seconds.
A2. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds.
A3. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
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B. 5 Sets of the following @ Hard Effort of the following:
2 Minutes on the Clock:
12-15 DB Push Press
12-15 Ball Slams
AMRAP Burpees Remaining Time
Rest 1 Minute Between Sets
Remaining time after completing 12-15 db push press + 12-15 ball slams, complete AMRAP Burpees, so if you have 1 minute remaining, then you complete that much time of Burpees.
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A1. Tall Kneeling Double Arm KB or DB Press, 6 reps heavy x 3 sets, rest 45 seconds.
A2. Weighted Plank Holds, 20 seconds, rest 5 seconds, 20 seconds x 3 sets, rest 45 seconds.
A3. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.
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B. 5 Sets of the following @ Hard Effort of the following:
2 Minutes on the Clock:
8 Shoulder to Overhead @ 115/75, 95/65 lbs
6 Box Jumps
4 Cal Assault Bike
Rest 1 Minute Between Sets
Start where you left off, so if you leave off at 4 box jumps then you start at 5th box jump on the next set.
C. Competition Phase
Aerobic Zone 1+LP2 + LP2 + Aerobic Zone 1
A. Aerobic Zone 1 Pace:
3 Sets of the following
2 Minutes @ 50% Assault Bike
2 Minutes @ 60% Assault Bike
2 Minutes @ 70% Assault Bike
2 Minutes @ 80% Assault Bike
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B. LP2 Training of the following:
4 Sets of the following @ Hard Effort of:
200 Meter Row Sprint, rest 2-3 minutes between sets.
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Rest 5-10 Minutes
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C. LP2 Training of the following:
5 Sets of the following @ Hard Effort of the following:
45 Seconds on the Clock:
12 Hang Power Snatch @ 95/65 lbs Fast
Remaining time, complete AMRAP Lateral Burpees
Rest 2-4 Minutes between set(Make sure you rest appropriate amount of time to allow for recovery.
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D. Aerobic Zone 1 Pace:
3 Sets of the following
2 Minutes @ 50% Assault Bike
2 Minutes @ 60% Assault Bike
2 Minutes @ 70% Assault Bike
2 Minutes @ 80% Assault Bike
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