"Wednesday 5.4.2016 + Next Vagabond Beginners Class: May 16th"

Gym Brief for the Week

1. Vagabond Next Beginners Class on May 16th:
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. 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.


3. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm

This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.

All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.

May Beginners

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Assistance/Posterior Bending + Conditioning(AMRAP or Rounds)
A. Close Grip Bench Press, 3 reps x 6 sets @ 55%, rest 30 seconds between sets.
Compare to April 26th for 1RM Percentage
B1. Banded Pull-Aparts, 20 reps x 3 sets, rest 30 seconds between sets.
B2. Banded Push-Downs, 20 reps x 3 sets, rest 30 seconds between sets.
C. 27-21-15-9-3 of the following:
DB Thrusters
Box Step-Ups
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press Assistance/Upper Body Pull Assistance + Conditioning
A. Strict Press, build to heavy single, 8 minute time limit.
Compare to April 13th heavy triple + April 20th heavy double
B1. Banded Pull-Aparts, 20 reps x 3 sers, rest 30 seconds between sets.
B2. DB Floor Press Moderate, 12-15 reps x 3 sets, rest 30 seconds between sets.
C. 27-21-15-9-3 of the following:
Barbell Thrusters @ 75/45 lbs, 65/35 lbs
Cal Row
C. Competition Phase
Dynamic Effort Upper Body + Run/Row Conditioning + Gymnastics Skill Conditioning
A. Split Jerk Clusters, 1.1.1 @ 75% x 3 sets, rest 60 seconds between sets.
B. Close Grip Bench Press 4 sets x 6 reps, ascending weights, rest 90 seconds between sets.
C1. KB Snatch @ 70/53 lbs, 5 reps/each side x 4 sets, rest 1 minute between sets.
C2. Strict Handstand Push-Ups, 6-8 reps or Clusters of 3.3 x 4 sets, rest 90 seconds between sets.
D. 3 Rounds for time of the following:
400 Meter Run, rest 1 minute
200 Meter Run, rest 2 minutes
100 Meter Run, rest 3 minutes
E. For time of the following:
50 Cal Row
40 Cal Assault Bike
30 Chest to Bar Pull-Ups
20 Kipping Handstand Push-Ups @ 4 inch depth
10 Hang Power Snatches @ 125/85 lbs
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