*Gym Brief for the Week*
1. Vagabond Next Beginners Class on June 5th:
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.
+
2. Vagabond Circuit Training Class Starts on Sunday, June 25th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up
+
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A. Push Press, 1-2 reps x 4 sets, rest 1 minute between sets.
Use 85% of 1 rep max-Last time tested was October 18th, last week we did 2-3 reps, go up in weight from set.
B1. DB Seated Press on Bench, 10-12 reps @ 20×1 x 3 sets, rest 45 seconds between sets.
B2. Banded Pull Aparts, 15 reps x 3 sets, rest 45 seconds between sets.
+
C. 5 Sets of the following @ Aerobic, Moderate Effort:
Assault/Airdyne Bike x 60 seconds
Rest 20 Seconds
DB Strict Press x 20 seconds
Rest 20 Seconds
DB Hang Power Cleans x 40 seconds
Rest 20 seconds
Total Time: 15 Minutes
*SugarWod score is total amount of cals on assault bike*
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A. Power Snatch or Squat Snatch Heavy, 1 rep @ 90% x 6 sets, rest 1 minute.
1RM Data: September 26th, 2016 + November 28th, 2016 + February 6th, 2017
B1. Back Extensions Weighted, 10-12 reps x 3 sets, rest 1 minute.
B2. Barbell or DB Good Mornings, 10 reps x 3 sets, rest 1 minute.
Another scaled option can be KB Deadlifts, really focus on pushing hips back, 10-15 reps.
+
C. 5 Sets of the following @ Aerobic, Moderate Effort:
Row Cals x 60 seconds
Rest 20 Seconds
Power Snatch x 20 seconds @ 95/65, 75/45 lbs(People can scale to Hang Power Snatch)
Rest 20 Seconds
Overhead Squats x 40 seconds @ 95/65, 75/45 lbs(People can scale to Front Squats or Goblet Squats)
Rest 20 Seconds
*SugarWod score is total amount of cals on row*
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. High Bar Back Squat, 65%, 3 reps x 3 sets, rest 1 minute between sets.
B. Power Snatch, 65%, 1.1.1 x 3 sets, rest 1 minute between sets.
C. Snatch Deadlift, 75%, 3 reps x 3 sets, rest 1 minute between sets.
D1. Reverse Hyper, 20 reps @ moderate weight x 3 sets, rest 1 minute.
D2. GHD Sit-Ups, 20 reps x 3 sets, rest 1 minute.
+
E. 20-15-10-5 of the following:
Thrusters @ 95/65 lbs
Pull-Ups Chest to Bar
Lateral Burpees
Post Comments to Group Page.