*Gym Brief for the Week*
1. Vagabond Next Beginners Class on August: Use Coupon in July Newsletter for Discounted Price.
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.
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2. Vagabond Annual Summer Party on Saturday, August 5th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 5th! We’ll have food, yard games, swimming and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!
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3. Vagabond Speciality Class: How to Get Better with Kettlebell Training Skill Session/Workout on Sunday, July 23rd at 9:00 am to 10:15 am. Cost is $20 for Class(Taught By Michelle T.(First Strong KB Instructor)
Try something new or fine-tune your existing skills. Find out why kettlebell training has been gaining in popularity for athletes of all disciples.
Kettlebell training is an excellent way to build strength while
simultaneously increasing cardiovascular fitness. The kettlebell swing is just the foundation for a wide variety of fun, explosive, muscle building movements. Incorporating kettlebells into your training regime helps to build core strength, muscle stability, coordination and flexibility. The focus on proper form and technique will carryover into your other athletic goals as well as your everyday life. Regardless of whether you are new to kettlebells or if you’d like to expand your skills, this class is for you. Come participate in a killer workout and learn to love the kettlebell!

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach led banded hamstring stretch
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
Testing Workout: Wednesday, June 14th, 2017 or Tuesday, May 23rd, 2017
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Complete this @ moderate, sustainable effort of the following:
5 Minutes of the following:
30 Single Unders(Scale up to 30 Double Unders)
20 Second Plank Hold
10 Box Step-Ups(5/each side)
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Rest 2 Minutes
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5 Minutes of the following:
20 Second Assault Bike
14 Walking Lunges(7/each side)
8 Ball Slams
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Rest 2 Minutes
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5 Minutes of the following:
30 Single Unders(Scale up to 30 Double Unders)
20 Second Plank Hold
10 Box Step-Ups(5/each side)
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Rest 2 Minutes
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5 Minutes of the following:
20 Second Assault Bike
14 Walking Lunges(7/each side)
8 Ball Slams
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Rest 2 Minutes
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5 Minutes of the following:
30 Single Unders(Scale up to 30 Double Unders)
20 Second Plank Hold
10 Box Step-Ups(5/each side)
B. Fitness Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
Testing Workout: Wednesday, June 14th, 2017 or Tuesday, May 23rd, 2017
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Complete this @ moderate, sustainable effort of the following:
5 Minutes of the following:
Row 150 Meters
12 Walking Lunges(6/each leg)
6 Pull-Ups(Jumping Pull-Ups Can be Subbed in)
If you cannot do 6 pull ups in a row, then cut in half and perform 4 reps
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Rest 2 Minutes
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5 Minutes of the following:
100 Meter Run
20 Double Unders(Can sub in Single Unders for 20 reps)
5 Burpees
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Rest 2 Minutes
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5 Minutes of the following:
Row 150 Meters
12 Walking Lunges(6/each leg)
6 Pull-Ups(Jumping Pull-Ups Can be Subbed in)
If you cannot do 6 pull ups in a row, then cut in half and perform 4 reps
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Rest 2 Minutes
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5 Minutes of the following:
100 Meter Run
20 Double Unders(Can sub in Single Unders for 20 reps)
5 Box Jumps or Step-Ups
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Rest 2 Minutes
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5 Minutes of the following:
Row 150 Meters
12 Walking Lunges(6/each leg)
6 Pull-Ups(Jumping Pull-Ups Can be Subbed in)
If you cannot do 6 pull ups in a row, then cut in half and perform 4 reps
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Push Jerk Cluster, 85%, 1.1 x 5 sets, rest 1-2 minutes between sets.
B. Clean of the following:
60% x 3 reps
70% x 3 reps
80% x 2 reps
85% x 2 reps
C. Clean Pull, 100%, 3 reps x 4 sets, rest 1-2 minutes between sets.
D1. Strict Weighted Ring Dips, 2-3 reps x 4 sets, rest 1:30 between sets.
D2. Strict Pull-Ups Anyway Grip, 10-15 reps x 4 sets, rest 1:30 between sets.
If strict pull ups are a struggle, cut reps in half + perform cluster version.
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E. Barbell Conditioning of the following:
Every Minute on the Minute x 12 Minutes of the following:
3 Hang Power Cleans + 3 Hang Squat Cleans + 1 Front Squat
Build up in weight, start light and work way up—You cannot let go of barbell
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