*Gym Brief for the Week*
1. Vagabond Next Beginners Class on July 10th:
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 dynamic prep movement:
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3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 push-ups or scaled push-ups
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:
10 Minutes of the following:
Row 250 Meters
10 Russian KBS
10 Box Step-Ups
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Rest 3 Minutes
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10 Minutes of the following:
Run 200 Meters
15 Second Plank Hold
8 Ball Slams
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Rest 3 Minutes
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10 Minutes of the following:
Row 250 Meters
10 Russian KBS
10 Box Step-Ups
Rules: Keep track of the first 10 minute workout, then third 10 minute workout, and see if same rounds are calculated thru duration.
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:
10 Minutes of the following:
Run 200 Meters
10 Overhead Walking Lunges(5/each side)(use 45/25 lbs plate overhead)
20 Double Unders(20 Single Unders)
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Rest 3 Minutes
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10 Minutes of the following:
Assault Bike 12/8 Calories
10 DB Hang Power Snatch(alternate after 5 repetitions on one arm)(Go from hang position, not from ground)
20 Second Plank Hold
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Rest 3 Minutes
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10 Minutes of the following:
Run 200 Meters
10 Overhead Walking Lunges(5/each side)
20 Double Unders(20 Single Unders)
Rules: Keep track of the first 10 minute workout, then third 10 minute workout, and see if same rounds are calculated thru duration.
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Split Jerk Cluster, work to a heavy single or 1 rep max for the day, go by feeling, 12 minute time limit.
Power Clean + Front Squat of the following:
65% x 2 reps of Power Clean + 1 rep of Front Squat
70% x 2 reps of Power Clean + 1 rep of Front Squat
75% x 2 reps of Power Clean + 1 rep of Front Squat
80% x 2 reps of Power Clean + 1 rep of Front Squat
C. Clean Pull, 75%, 5 reps x 5 sets, pause 2 second @ mid thigh position, rest 1 minute between sets.
D. Gymnastics Fatigue Training:
Every Minute on the Minute x 16 Minutes of the following:
Odd Minute: 3-5 Strict Handstand Push-Ups(You may increase difficulty by increasing height of HSPU)
Even Minute: 15 Wall Balls @ 25-30 lbs/16-20 lbs
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Rest 2 Minutes
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E. Barbell Stamina of the following:
Every Minute on the Minute x 12 Minutes of the following:
Odd Minute: 3-5 Squat Clean Thrusters @ hard weight, athlete chooses.
Even Minute: 12-15 Toes to Bar
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F. Accessory Work Cool-Down:
50 Weighted Sit-Ups
100 Banded Push-Downs
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