"Vagabond Annual Food Drive this Saturday, November 21st @ 9:00 am"(11.16.2015)

*Vagabond Annual Thanksgiving Food Drive on Saturday, November 21st, 2015 @ 9:00 am*

Join us for our hugely successful Annual Thanksgiving Food Drive to support the Easton Food Pantry! We’ll collect bags of non-perishable food items the week leading up to a big benefit workout of 11/21. Bags will be provided at the front desk soon! Let’s give BIG this year to help our community!

Melissa Ramsperger

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
3-5 Minutes of Shoulder Banded Stretch
3 Sets of the following Run By Coach Warm-Up:
20 Second Airdyne
Rest 10 Seconds
20 Seconds Sit-Ups or Plank Holds
Rest 10 Seconds
20 Second No Push-Up Burpee
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Horizontal Press(DB or Bodyweight) + Upper Body Pull/Upper Body Pull Assistance + Short AMRAP
A1. Deadlift, 3 reps x 3 sets @ 80% of 1RM, rest 1 minute between set.
Get 1RM from July 30th or October 22nd
A2. Ring Rows, 6-10 reps x 3 sets, rest 1 minute between sets.
You can scale up to Boxes or Weighted Ring Rows, 6-8 reps x 3 sets
A3. DB External Rotations, 8/each arm x 3 sets, rest 1 minute between sets.
B. 12 Minutes on the Clock:
3 Minute Max Calorie Row
then remaining time( 9 Minutes) complete:
30 Jump Rope Singles
15 Sit-Ups
5 DB Push Press
B. Fitness Phase
High Bar Back Squat + Snatch Pull/Upper Body Press + Short AMRAP
A. High Bar Back Squat, 70% x 5 reps, 75% x 5 reps, 80% x 5 reps, rest 1-2 minutes between sets.
Please follow %’s, there is a point to the percentages
B1. Snatch Pull, 100% of best snatch, 3 reps x 3 sets, rest 45 seconds between sets.
B2. DB Bench Press, 8-10 reps x 3 sets, rest 45 seconds between sets.
C. AMRAP 10 Minutes of the following:
10 Pull-Ups or 10 Wall Balls-Client Choice
10 Calorie/8 Calorie Airdyne or 7/5 Calorie Assault Bike
10 Kettlebell Swings
C. Competition Phase
Snatch + Clean and Jerk + Snatch Pull +Posterior Chain/Upper Body Pull + Gymnastics Pull + Lactate Session
A. Snatch Cluster, 90% x 1 x 5 sets, rest as needed.
B. Clean and Jerk, 90% x 1 x 5 sets, rest as needed.
C1. Pendalay Barbell Bent Over Row, 6-8 reps x 4 sets, rest 1 minute.
C2. Weighted Back Extensions, 10-12 reps x 4 sets, rest 1 minute.
D. Complete the following of:
Row 500 Meters
15 Snatches @ 115 lbs/75-Power
7 Muscle-Ups
Row 500 Meters
10 Snatches @ 135 lbs/95-Power
7 Muscle-Ups
Row 500 Meters
5 Snatches @ 155 lbs/115 -Power
7 Muscle-Ups
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