"Vagabond Annual Summer Party: Saturday, July 11th: Save the Date"(6.24.2015)

*Vagabond’s Annual Summer Party @ Flynn Farm on Saturday, July 11th from 3 pm to Last Person Leaves*

You’re invited to the Annual Family Summer Vagabond BBQ hosted by Jess and Sean Flynn and located at their gorgeous farm at 492 Bay Road. There will be lots of grilling, yard games, pool fun and good times! Please join this event if you can make it and note anything you’re bringing (food, plates, booze, etc…). Kids are welcome until sundown!

CLICK HERE TO RSVP.

Vagabond Beginners Class

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Pull-Up Assistance/PC + Hard Push Aerobic
A1. DB Reverse In-Place Lunges @ 11×1, 8/each leg x 3 sets, rest 45 seconds between sets.
A2. Ball Slams, 15 reps x 3 sets, rest 45 seconds between sets.
A3. Strict DB Standing Press @ 3133, 5 reps heavy x 3 sets, rest 45 seconds between sets.
Tempo is the following: 3 Seconds Up, 3 Second Hold @ Top, 3 Second Negative, 1 Second Hold @ Bottom
+
B. 20-15-10 of the following:
Airdyne Calories
Walking Lunges
After every set, complete 200 meter run
+
Rest 3 Minutes
+
20-15-10 of the following:
Airdyne Calories
Burpees
After every set, complete 200 meter run
B. Fitness Phase
Front Squat Intense/Upper Body Pull/Core + Hard Push Lactate
A1. Front Squat @ 20×1, 4-6 reps x 3 sets, rest 1 minute between sets.
Compare to June 18th, 5-7 reps
A2. DB Tripod Row Heavy, 5 reps/each x 3 sets, rest 1 minute between sets.
A3. Hollow Holds, 1 minute total accumulation x 3 sets, rest 1 minute between sets.
+
B. 30-20-10 of the following:
Shoulder to Overhead(Press, Push Press, Push Jerk, or Split Jerk) @ 115/75 lbs, 95/65 lbs
Cal Row
C. Competition Phase
Front Squat Intense + Press Snatch Grip or Snatch Balance + Snatch Deadlift + Aerobic Based(Run/Row/Airdyne Work Mixed w/ Gymnastics Skills)
A. Front Squat, 3 reps x 8 sets @ 78%, rest 1-2 minutes between sets.
B. Clean Pull, 3 reps x 3 sets, 98% of best 1RM Clean, rest 1-2 minutes between sets.
C. Clean Deadlift, 3 reps x 3 sets, 108% of best 1RM Clean, rest 1-2 minutes between sets.
D. Snatch Push Press, 5 reps x 5 sets @ 75% of 1 Rep Max Snatch, rest 1-2 minutes between sets.
+
E. Complete the following:
1000 Meters-800 Meters-600 Meters-400 Meters-200 Meters of Rowing
10-8-6-4-2 of Muscle-Ups or 25-20-15-10-5 of Chest to Bar Pull-Ups
Post Comments to Group Page.