"Vagabond Third Annual Summer Party"(7.1.2015)

*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.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
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3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
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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 Box Step Ups @ 11×1, 8/each leg x 3 sets, rest 45 seconds between sets.
A2. Ring Rows, 8-10 reps x 3 sets, rest 45 seconds between sets.
Person can increase height by using box, no more than 12 inch box
A3. Russian Kettlebell Swings Heavy, 15 reps x 3 sets, rest 45 seconds between sets.
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B. 4 Rounds for time of the following:
20 Calorie Airdyne or 14 Calorie Assault Bike
10 DB Front Squats or Barbell Front Squats @ 75/45 lbs
Rest 60 seconds between sets
B. Fitness Phase
Front Squat Intense/Upper Body Pull/Core + Hard Push Lactate
A1. Front Squat @ 20×1, 3-5 reps x 3 sets, rest 1 minute between sets.
Compare to June 24thth, 4-6 reps
A2. DB Bent Over Row @ 22×2, 6 reps heavy/each side x 3 sets, rest 1 minute.
A3. Plank Holds, 150 seconds total accumulation x 3 sets, rest 1 minute between sets.
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B. AMRAP 10 Minutes of the following:
Run 200 Meters
7 Burpee Pull-Ups or Burpees
7 Push Press @ 95/65, 75/55 lbs
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, 2 reps x 6 sets @ 80%, rest 1-2 minutes between sets.
B. Clean Pull, 3 reps x 3 sets, 100% of best 1RM Clean, rest 1-2 minutes between sets.
C. Clean Deadlift, 3 reps x 3 sets, 110% of best 1RM Clean, rest 1-2 minutes between sets.
D. Snatch Push Press, 5 reps x 4 sets @ 80% of 1 Rep Max Snatch, rest 1-2 minutes between sets.
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E. Complete the following:
Every 3 Minutes for 21 Minutes complete the following:
2 Muscle-Ups
4 Handstand Push-Ups Deficit- Kipping Allowed-Athlete Chooses Depth of Handstand Push-Ups
6 Burpees
8 Kettlebell Swings @ 70/53 lbs
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