"Wednesday 4.20.2016"

Gym Brief for the Week

1. Vagabond Next Beginners Class on April 25th:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.
+

2. Join Team Vagabond in Outrunning Homelessness 5K Walk/Run on April 30th

Join team Vagabond for this awesome race at Borderland! For the third year running, VBC is sponsoring the finishline tent and we want a huge group of Vagabonds representing! Register here to walk or run and join team Vagabond for a great morning (family, friends, kids, and pets are allowed to join our team!): http://www.racewire.com/register.php?id=6003

This year’s race and walk will be held on Saturday, April 30, 2016, beginning at 9 a.m. One hundred percent of the proceeds from this event provide backpacks, school supplies, books, tutoring, mentoring, and college assistance for our kids.
+
3. Vagabond First Annual Mother’s Day Workout in Support of Breast Cancer on Sunday, May 8th
Please join us for the first annual Vagabond Mother’s Day benefit workout to support Susan G. Komen and the fight against breast cancer where their mission is: To save lives and end breast cancer forever by empowering others, ensuring quality care for all and investing in science to find the cures.
We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor. She is deeply involved with the Susan G. Komen 3 day walk and will walk 3 days/ 60 miles this year, with a crowd of incredible supporters and survivors, to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 8th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.
Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.

Mothers-Day-Workout

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of dynamic work
Coach Option
+
3-5 Minutes of the following:
Banded Shoulder Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Assistance/Posterior Bending + Conditioning(AMRAP or Rounds)
A. Omni Grip Bench Press, 3 reps x 8 sets, 50%, rest 45 seconds between sets.
Change Grip Every 2 Sets(Wide Grip, Close Grip, Regular Grip, etc.)
B1. DB JM Press, 10-12 reps x 3 sets, rest 30 seconds between sets.

B2. Banded Push-Downs, 20 reps x 3 sets, rest 30 seconds between sets.
+
C. 7 Minutes of the following:
Row 150 Meters
5 Pull-Ups(or Jumping Pull-Ups)
20 Second Plank Hold
+
Rest 2 Minute
+
7 Minutes of the following:
Run 100 Meters
10 Push Press(Barbell or DB)
20 Second Hollow Hold or Plank Hold
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press Assistance/Upper Body Pull Assistance + Conditioning
A. Strict Press, build to heavy double, 8 minute time limit.
Work quickly and find heavy set of 2
B1. DB Floor Press, 10-12 reps x 3 sets, rest 30 seconds between sets.
B2. Banded Tricep Push Downs, 20 reps x 3 sets, rest 30 seconds between sets.
+
C. Every Minute on the Minute x 16 Minutes of the following:
Odd Minute: 4 Clean and Jerks @ 165/105, 155/95, 135/85, 115/75 lbs
Even Minute: 5 Chest to Bar Pull-Ups or  6 Regular Pull-Ups or 8 Jumping Pull-Ups
C. Competition Phase
I. Vagabond Regionals Training 2016
Dynamic Effort Upper Body + Run/Row Conditioning + Gymnastics Skill Conditioning
A. Push Press + Push Jerk + Split Jerk against mini bands x 6 sets, 65% of best push jerk, rest 45 seconds between sets.
B. Speed Bench press against minibands, 3 reps x 9 sets @ 40-50%, every 45 seconds.
*Change grip every 3 sets.
C. 2 Sets of the following:
Wide Grip Pull Up Max, rest 10 seconds, Shoulder Width Grip Pull Up Max, rest 10 seconds, Shoulder Width Supinated Pull-Up Max, rest 10 seconds, Close Grip Supinated Max Pull-Up, rest 3 minutes.
D1. Reverse Hyper, 20 reps x 2 sets, rest 60 seconds.
D2. Banded Leg Curls, 30 reps x 2 sets, rest 60 seconds.
D3. Banded Pull-Aparts, 30 reps x 2 sets, rest 60 seconds.
+
E. 5 Rounds for time of the following:
Run 400 Meters
12 Overhead Squats @ 135/95 lbs
II. Vagabond Opens Training 2017
A. Push Press + Push Jerk Complex, 1+2 x 4 sets, rest 1:30 between sets.
B. Close Grip Bench Press, 6-8 reps x 3 sets, rest 1:30 between sets.
C1. Strict Weighted Pull-Ups, 3-4 reps x 3 sets, rest 1 minute.
C2. Weighted Back Extensions, 8-10 reps x 3 sets, rest 1 minute.
+
D. 5 Rounds for time of the following:
Run 400 Meters
12 Overhead Squats @ 115/75 lbs
Post Comments to Group Page.