"Tuesday 6.27.2017 + Vagabond Skill Seminar on Kettlebell Training + Making it Fun on Sunday, July 23rd @ 9:00 am"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on July 10th:
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 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.
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3. Vagabond Annual Summer Party on Saturday, August 5th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 5th! We’ll have food, yard games, swimming and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!
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4. Vagabond Speciality Class: How to Get Better with Kettlebell Training Skill Session/Workout on Sunday, July 23rd at 9:00 am to 10:15 am. Cost is $20 for Class(Taught By Michelle T.(First Strong KB Instructor)
Try something new or fine-tune your existing skills. Find out why kettlebell training has been gaining in popularity for athletes of all disciples.
Kettlebell training is an excellent way to build strength while
simultaneously increasing cardiovascular fitness. The kettlebell swing is just the foundation for a wide variety of fun, explosive, muscle building movements. Incorporating kettlebells into your training regime helps to build core strength, muscle stability, coordination and flexibility. The focus on proper form and technique will carryover into your other athletic goals as well as your everyday life. Regardless of whether you are new to kettlebells or if you’d like to expand your skills, this class is for you. Come participate in a killer workout and learn to love the kettlebell!

Kettlebell Class

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of dynamic prep movement:
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3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 push-ups or scaled push-ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A. Strict Press, 7-9 reps x 3 sets, rest 1 minute between sets.
Use 55-60% of your best 1RM, last time tested was: October 25th, 2016 + January 31st, 2017
(We did 8-10 reps last week)
B1. DB Seated Press on Bench, 10-12 reps x 2 sets, rest 45 seconds between sets.
B2. Banded Push-Downs or Tricep Push-Downs, 10-12 reps x 3 sets, rest 45 seconds between sets.
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C. 8 Sets of the following:
20 Seconds of Jump Rope
20 Seconds of Burpees
20 Seconds of Ball Slams
Rest 30 seconds between sets
B. Fitness Phase
Upper Body Press Max % + Upper Body Push/Upper Body Pull + Conditioning
A. Close Grip Bench Press, 5-7 reps x 3 sets, rest 1 minute between sets.
Use about 70-75% of your best 1RM(Last week was 6-8 reps, go up in weight slightly)
B1. DB Bench Press, 12-15 reps 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. 8 Sets of the following: 1 minute of work/30 seconds of rest interval sets
20 Seconds of Pull-Ups(Can sub to Jumping Pull-Ups)
20 Seconds of Wall Balls
20 Seconds of Burpees
Rest 30 seconds between sets
C. Competition Phase
Long Aerobic Conditioning
10 Sets of the following @ Moderate Effort:
Row 250 Meters, rest 1:1 interval(Rest how long it takes you to row 250 meters
You will see this format for the next 4-6 weeks switching between running and rowing for first part of the conditioning prep.
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Rest 10 Minutes
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4 Sets of the following @ High Effort:
75 Double Unders
20/15 Cal Assault Bike
15 Overhead Squats @ 115/75 lbs
Rest 1:1 interval, if takes you 2 minutes, then rest 2 minutes.
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