Vagabond of the Month for May: Johnny Reilly
“The thing I love most about Vagabond is being there over the years and seeing people come and go but Vagabond was always Vagabond, not just a gym but a community of great people trying to make other great people, better. You build and form lasting friendships that are priceless. I look forward to the gym each and every day and heading there to see people I can now call friends trying to better themselves. From the daily workouts, to the Vagabond Nights Out, to all the parties and events Vagabond puts together year in and year out, there is always something going on for people to get involved with and have a good time. The Vagabond extended staff goes above and beyond to provide for their community of members.”
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1. Vagabond Next Beginners Class on June 24th, 2019:
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. Kettlebell Kitchen At Vagabond:
We are excited to announce our 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.
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3. Vagabond Annual Summer Party on Saturday, July 20th @ 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 July 20th! We’ll have food, yard games, swimming, DJ for music 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!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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5 Minutes of the following:
Assault Bike x 20 seconds
KBS Russian x 10 reps
Goblet Squats x 10 reps
Jump Rope x 20 seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Vertical/Upper Body Pull + Conditioning
A. Close Grip Bench Press, 5 sets of 3 reps, rest as needed between sets.
We did 5 sets of 3 reps on February 11th+ 1RM on March 11th, 2019
B1. Standing DB or KB Single Arm Press, 10 reps/each arm x 2 sets, rest 30 seconds.
B2. Lat Pull-Downs, 15 reps x 2 sets, rest 60 seconds.
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C. Conditioning of the following:
Every 4 Minutes for 20 Minutes of the following:
10-15/8-12 Cal Row
12 DB Floor Press
12-20 Box Step-Ups(6-10/each leg)
40-60 Jump Rope Singles
So you should complete 5 sets total, and if set takes you 3 minutes, then you rest 1 minute, and go again, complete 5 sets.
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B. Fitness Phase
Upper Body Press Horizontal or Vertical(Every Other Week)+ Upper Body Push/Upper Body Pull + Conditioning
A. Push Press, 5 Sets of 5 reps, rest as needed between sets.
Last Time tested was on March 13thfor 1RM
Go up in weight each set, but keep moderate and all 5 reps should be done complete for each set, no missed, will go up next 4-6 weeks with Push Press.
B1. KB Rotational Row, 10 reps/each arm x 2 sets, rest 30 seconds.
B2. DB Laying Tricep Extensions, 10-12 reps x 2 sets, rest 60 seconds.
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C. Conditioning of the following:
Every 4 Minutes for 20 Minutes of the following:
100 Meter Run
8-12 DB Floor Press or Barbell Push Press @ 95/65, 75/45 lbs-Client Choice-Those with Overhead Issues, CHOOSE FLOOR PRESS.
100 Meter Run
8-12 Burpees
100 Meter Run or 50 Double Unders(75 Single Unders)-Client Choice
So you should complete 5 sets total, and if set takes you 3 minutes, then you rest 1 minute, and go again, complete 5 sets.
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C. Competition Phase
Conditioning Sets Competition Setting-Deload Day
A. Power Snatch, 5 sets of 1.1 @ 70% of best Snatch, rest 1 minute between sets.
B. Clean and Jerk, 5 sets of 1.1 @ 70% of best Clean and Jerk, rest 1 minute between sets.
C. Behind the Neck Push Press, 5 sets of 3 reps, rest as need between sets.
D1. Chest to Bar Pull-Ups Unbroken, 15 reps x 4 sets, rest 15 seconds.
D2. Wall Ball Unbroken, 15-20 reps x 4 sets @ 20/14 lbs @ 10 foot target, rest 75 seconds between sets.
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E. Lactate Testing of the following:
For Time of the following:
20 Hang Power Cleans @ 115/80 lbs
20/15 Cal Row
20 Lateral Burpees Over Bar
20/15 Cal Row
30 American Kettlebell Swings @ 53/35 lbs
Go for it, send it, this is a tester, only doing once, get it.
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