"Vagabond Child Care Policy + New Guidelines"(6.12.2015)

June 11, 2015
| No Comments
| Blog, Competition Phase, Fitness Phase, Lifestyle Phase
*Vagabond Childcare and Supervision Recognized by State of Massachusetts*
 
If you have children up to 12 years of age that Vagabond staff supervises while you’re at the gym, this applies to you:
MA Department of Early Education and Care is mandating that Vagabond now provide you with the attached Guidelines, Rules and Regulations pertaining to providing supervision to your child(ren) while you’re on the premises.  Please take a moment to review the Guidelines and complete the Childcare Waiver and Release of Liability form for EACH child that you bring to the gym and leave it in the envelope at the front desk.  Starting June 15th, unless you’ve completed and submitted the Waiver and Release of Liability form for each child, Vagabond will be unable to provide supervision to your child(ren).  Vagabond plans to strictly enforce this policy starting June 15th.
13672_10203093251307376_913907629491961794_n

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
3-4 minutes of the following:
Row 20 Seconds
5 Goblet Squats
5 Plank Walk-Outs
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat/Upper Body Push + Upper Body Push Asst. + Quick Hitter
A1. Front Squat of the following: Compare to May 20th for 1 Rep Max Totals, rest 1 minute between sets.
4 reps @ 70%
4 reps @ 75%
4 reps @ 80%
A2. Yoga Push-Ups Clusters, 4.4.4 x 3 sets, rest 1 minute between sets.
Scale to Banded Push-Ups, 4.4.4 x 3 sets
B. DB Tricep Extensions @ 20×1, 10-12 reps x 3 sets, rest 60 seconds between sets.
C. 2 Minute Max Cal on Assault or Airdyne
+
Rest 3 Minutes
+
3 Rounds for time of the following:
400 Meter Run
20 KB Deadlifts @ 88/70, 70/53
+
Rest 3 Minutes
+
2 Minute Max Cal Assault or Airdyne
B. Fitness Phase
Single Leg/Upper Body Push + Upper Body Push Assistance + Quick Hitter
A1. DB Split Squats @ 20×1, 8 reps/each leg x 3 sets, rest 1 minute between sets.
A2. DB Pause Seated Press @ 22×2, 8-10 reps x 3 sets, rest 1 minute between sets.
A3. Strict Supinated Pull-Up Weighted, 2-3 reps x 3 sets, rest 1 minute between sets.
Scale to Negative Supinated Pull-Ups, 3-4 reps x 3 sets
+
B. For Time of the following:
2 Rounds for time of the following:
Row 500 Meters
20 Front Squats @ 115/75 lbs, 95/65 lbs
Run 400 Meters
C. Competition Phase
Jerk Intense + Squat Clean OTMEM + Posterior Chain /Upper Body Pull + Heavy CP Battery(Mixed Running w/Muscle-Up-12 Minute or less domain)
A. Split Jerk, 1.1 x 4 sets, rest 1-2 minutes between sets. 75% of 1RM Split Jerk.
B. Power Clean Cluster, 1.1 x 4 sets, rest 1-2 minutes between sets. 75% OF 1RM Clean.
C1. Romanian Deadlifts, 3 reps x 5 sets, rest 2 minutes between sets.
C2. Strict Handstand Push-Ups, AMRAP 20 Seconds x 5 sets, rest 2 minutes between sets.
+
D. 10 Minute AMRAP of the following:
65 Double Unders
8-10 Strict Pull-Ups
3 Squat Cleans @ 210 lbs/130 lbs, 175/100 lbs
Post Comments to Group Page.