"Vagabond Youth Development Class"(10.14.2014)

Starting Sunday, October 19th: Vagabond Youth Development Fall Session

11:15 am-12:00 pm Every Sunday

Classes run from October 19th-December 7th. The sessions will be scalable for each child’s personal level and will be focused on consistent and fun physical education, sound nutritional guidance, and family-centered activities- all designed to help each young athlete become more well-rounded. Healthy living requires our kids to push, pull, run, throw, climb, lift, and jump effectively and safely (just like their parents!). Vagabond kids is ideally for children ages 6 – 14 years old (5 year olds will be considered- please speak to Kevin).

See details below and contact Kevin or Corrin with any question or to sign up!

Cost for Vagabond Kids membership is $150 for the entire 8 week fall session and 25% off for each additional child.

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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 banded hamstring mobility work
+
3-5 minutes of the following:
run 100 meters
5 indian push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions: Tester OPT Prep-5th Week of Training
10 Minutes of the following @ 85% of:
Row 250 Meters
5 Deadlifts @ 135/95 lbs
5 Box Jumps
+
Rest 5 Minutes
+
10 Minutes of the following @ 85% of:
Run 200 meters
7 DB Front Squats
5 Box Jumps
+
Rest 5 Minutes
+
5 Minutes of the following:
150 Meter Row
10 Wall Balls or Goblet Squats
10 Walking Lunges(5/each side)
B. Fitness Phase
LP2 + LP2
4 Sets of the following:
55 Seconds on the Clock:
5 Power Cleans @ 135/95, 95/65—work thru these quickly
5 Burpees
10 Airdyne Calories
Rest 4-5 minutes between sets
+
Rest 8 Minutes
+
6 Sets of the following:
Row 125 Meters HARD!! @ 95%, rest 90 seconds between sets.
C. Competition Phase
Skill Work Gymnastics Based-Warm-Up + Jerk or Press Intense + Clean Intense + Upper Body Push/Upper Body Pull Row
A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
8-10 Strict Handstand Push-Ups or Clusters of 2.2.2.1.1(Increase Height if Needed)
10 Toes to Bar
30 Double Unders
+
3 Rounds of the following:
6/Pistols Each Side- Do all 6 on one side, and then all 6 on other side
8-10 Strict Ring Dips-Perfect Position
1 Legless Rope Climb + 1 Rope Climb Legs
+
B. Push Press from Front Rack( 3 reps) + Behind Neck Push Jerk(2 reps) x 4 sets, rest 1:30 between sets. These are clusters, so do 3 reps without dropping, then do 2 reps for behind neck push jerk.
C. Clean Pull @ 100% x 3 reps x 3 sets, rest 1:30 between sets.
D. Hang Power Clean @ 80% of 2 rep from last week, 3 reps x 3 sets, rest 1:30 between sets.
E. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 3-4 reps of Close Grip Bench Press
Even Minute: 3-4 Weighted Pronated Pull-Ups
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