"Vagabond Fundraiser Next Weekend + Vagabond Olympic Lifting Class @ 6:35 pm"(4.6.2015)

*Vagabond Fundraiser on Saturday, April 11th @ 9:00 am for the Mass Hospital School*

Vagabond is thrilled to team up with Mass Hospital School for a fundraiser to help support their annual trip to Disney.
MHS is where¬†Katie O’Malley¬†works and the The Class of 2015 marks the 30th year of class trips to Disney World.

Please save the date and come to the Saturday April 11th partner workout and bring $10 (or more!) to donate to this incredible cause!

FACT: The mission of The Massachusetts Hospital School (MHS) is to provide medical, habilitative, rehabilitative, recreational, educational and vocational services to children and young adults with multiple disabilities, assisting them to achieve their maximum level of independence in all aspects of life.

FACT: Each child is assigned a personal care chaperone for the trip. The staff commits to the physical and emotional care of the child and insures they are getting the maximum enjoyment out of each day, as this type of trip may never be possible again.

FACT: Most of the MHS children are affected by either cerebral palsy, muscular dystrophy, spina bifida or other physically debilitating acquired or congenital disorders.

*Vagabond Olympic Lifting Class on Monday, April 6th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Foam Roll + MyoFascia Release
+
3-4 minutes of the following:
Row 20 Seconds
5 Goblet Squats
5 Plank Walk-Outs
II. Cool Down After Workout:
3 Sets of the following:
60 Seconds Quad Stretch/each side
60 Seconds Foam Roll T-Spine
III. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat + Upper Body Pull + Aerobic Tester
A. High Bar Back Squat @ 20×1, 8-10 reps x 3 sets, rest 1-2 minutes between sets.
B1. DB External Rotations @ 30×1, 8-12 reps/each arm x 3 sets, rest 60 seconds between sets,
B2. Ring Rows Elevated, 6-8 reps x 3 sets, rest 60 seconds between sets.
C. 10 Minute AMRAP of the following:
10 DB Thrusters
20 Cal Airdyne(Men)/15 Cal Airdyne(Women)
10 Box Jumps @ moderate height
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Lactate Tester
A. 3 Position Snatch(All Positions from Hang), x 4 sets, rest 1-2 minutes between sets.
B1. High Bar Back Squat @ 20×1, 8-10 reps x 3 sets, rest 1 minute between sets.
B2. DB Bench Press @ 22×2, 8-10 reps x 3 sets, rest 1 minute between sets.
C. 10 Minute AMRAP of the following:
12 Kettlebell Swings @ 53/35 lbs
16 Cal Row
C. Competition Phase
I. Regionals Training 2015:
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Monday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
II. Open Training 2016:
Squat Intense + Snatch Moderate + Clean and Jerk Moderate + Snatch/Muscle Up Conditioning
A. High Bar Back Squat, 10 reps @ 60%, 8 reps @ 70%, 75% x 6 reps, 80% x 4 reps, rest 2-3 minutes between sets.
B. Front Squat, 5 reps x 5 sets @ 70%, rest 2-3 minutes between sets.
C. Power Snatch Cluster, 1.1.1 x 3 sets, rest 1-2 minutes between sets.
Use 60-70% of your best 1 rep max
D. Clean and Jerk Cluster, 1.1.1 x 3 sets, rest 1-2 minutes between sets.
Use 60-70% of your best 1 rep max
+
For Time of the following:
21-15-9 of the following:
Wall Balls
Burpees
Row 500 Meters after each round
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