*The Vagabond Pull-Up Program is Successful through a Sound Approach*

(Click Here for our Pull-Up Program Weekly)

The Pull-Up Program has been implemented into the Vagabond Program for the last two years, and we have seen dozens and dozens of women and men getting their first pull-up or consecutive  pull-ups for the first time in their lives. We use a method of using no bands, and choosing strength and static work over kipping and dynamic work for building our clients upper body base through this program. This is a free program that we offer our clients on a weekly basis, and they are able to perform the pull-up program on their own during, before, or after classes. People who have taken advantage of this program have seen huge gains over the last two years. Click on link above to go to the pull up program blog to start your journey today.

*Vagabond Yoga Class on Wednesday, July 9th @ 7:35 pm*

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
Run 100 Meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Upper Body Pull + Single Leg/Upper Body Push + Core/Core/PC
A1. DB Bench Press @ 31×1, 4-6 reps x 3 sets, rest 1 minute between sets.
A2. Ring Rows @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
People can increase difficulty by using box to elevate feet
B1. DB Walking Lunges @ 11×1, 8/each leg heavy x 3 sets, rest 1 minute.
B2. Db Tricep Extensions @ 30×1, 8 x 3 sets, rest 1 minute.
C1. Side Bridge Left x 30 seconds x 3 sets, rest 15 seconds.
C2. Side Bridge Right x 30 seconds, rest 15 seconds.
C3. Sorensen Hold x 35 seconds x 3 sets, rest 60 seconds.

B. Fitness Phase
Upper Body Pull/Upper Body Pull+ Upper Body Press Asst/Upper Body Pull/Core+ Lactate Based
A1. Weighted Supinated Pull-Up Cluster, 2.2.1 x 3 sets, rest 1 minute.
RX: 2.2.1 weighted
INT: Strict Pull-Ups, 6-8 reps x 3 sets
BEG: Negative Clusters, 2.2.1 x 3 sets
A2. DB Bent-Over Row @ 31×1 4-6 reps x 3 sets, rest 1 minute.
B1. DB Bench Press @ 32×1, 6-8 reps x 3 sets, rest 45 seconds.
B2. DB Tate Press @ 30×1, 6-8 reps x 3 sets, rest 45 seconds.
B3. DB Zotman Curls @ 30×1, 6-8 reps x 3 sets, rest 60 seconds.
B4. KB Farmer’s Walk @ 70 lbs or more for men/55 lbs or more for women x 100 meters x 3 sets, rest 2 minutes.
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
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.
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