"Vagabond Schedule for Weekend + Race Details/Meet-Up on Saturday"(4.25.2014)

*Schedule for Weekend of April 26th + April 27th*

1. Saturday, April 26th, 2014: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, April 26th, 2014: 10:00 am Competition Phase Class + 2:30 pm Competition Phase Class

3. Sunday, April 27th, 2014: 9:00 am to 11:00 am Open Gym Format + Workout on Board

4. Sunday, April 27th, 2014: 10:00 am Powerlifting Class

*Vagabond Race Details + Meet-Up*

We have over 40 Vagabonds taking part in the Race to End Homelessness in the City of Brockton. We will be gathering together as a community to represent Vagabond, but also to honor Matthew Cox, who is Kara Dupill’s nephew, who passed away tragically a few months. We ask all partaking in the race to meet at Vagabond at 8:00 am to carpool over to ensure parking for the event. There will be a Vagabond tent set up to leave your belongings during the race for safety and fear of losing items.

We are excited for this event and should be another great outing for Vagabond as a sponsor for this race.

1383960_10201697382611531_1557573108_n

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase
3 Minutes of Zone 1 Work
+
3-5 minutes of mobility prep
Foam Rolling/Myofascia Release- Coaches Choice
+
3-5 minutes of workout prep
row 100 meters
wall squats x 5 reps
wall angels x 5 reps
sit ups x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Core/Elbow Flexors + Running/Rowing MAP Based
A. 3 Rounds for time of the following:
Row 500 Meters
20 DB Thrusters @ moderate weight or Barbell Thrusters @ 65/35
12 Sit-Ups
B1. Weighted Plank Holds, 30 seconds x 4 sets, rest 1 minute.
B2. AB Wheel Roll-Outs, 8-10 reps x 4 sets, rest 1 minute.
B. Fitness Phase
Bend Intense(Deadlift or Assistance Work) +Upper Body Pull/Upper Body Push COND. + Posterior Chain
A. Barbell Good Mornings, 2-3 reps x 3 sets, rest 2 minutes between sets.
Go heavier than on Friday, April 11th
B1. Pendalay Barbell Bent Over Row @ 30×1, 4-6 reps x 4 sets, rest 1 minute.
B2. DB Push Press Heavy AMRAP 25 Seconds x 4 sets, rest 1 minute.
B3. Weighted Plank Holds x 40 seconds x 4 sets, rest 1 minute.
B4. Back Extensions @ 30×1, 12-15 reps x 4 sets, rest 1 minute.
B5. Row @ 90%, 1 minute x 4 sets, rest 2 minutes.
C. Competition Phase
Press Intense +Upper Body Pull + Upper Body Push + Barbell Row Pull/Upper Body Push Vertical
A. Push Press, 6.4.2.6.4.2, rest 2-3 minutes between sets.
B. Weighted Ring Pull Ups @ 30×1, 4-6 reps x 4 sets, rest 1:30-2:00 minutes between sets.
C. Close Grip Bench Press @ 30×1, 3-4 reps x 4 sets, rest 1:30 between sets.
D1. Heavy Pendalay Barbell Bent Over Row @ 30×1, 4-6 reps x 3 sets, rest 1:30 between sets.
D2. Single Arm DB Standing Press @ 40×1, 6-8 reps x 3 sets, rest 1:30 between sets.
Post Comments to Group Page.