"Wednesday 8.30.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on September 11th, 2017
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 Circuit Training Class Starts on Sunday, September 10th @ 8:00 am:
We will be offering our popular Circuit Training Class for the Fall Session. This is a dynamic, variant program that instills mostly bodyweight movements at moderate intensity over long periods. If you are someone who likes to sweat, have fun, and try something different, then this is the class for you. Cost is only $80 for the 6 week long class that meets every Sunday at 8:00 am.
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3. Vagabond Internal Competition Throwdown on Saturday, September 23rd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 23rd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!
CLICK HERE TO REGISTER.

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core + Conditioning
A1. Sumo Deadlift Cluster, 2.2 x 4 sets, rest 90 seconds between sets.
A2. Standing Pallof Press, 10 reps/each side x 4 sets, rest 90 seconds between sets.
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B. 20 Minutes on the Clock @ Steady, Smooth Pace of the following:
60 Meter Farmer’s Walk(Up and Back to Grass)
15 Sit-Ups
100 Meter Run
15 DB Box Step-Ups
B. Fitness Phase
Posterior Bending/Core + Conditioning
A1. Traditional Deadlift, 3-5 reps x 4 sets, rest 90 seconds between sets.
A2. Plank Holds Weighted, 20-30 seconds x 4 sets, rest 90 seconds between sets.
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B. 20 Minutes on the Clock @ Steady, Smooth Pace of the following:
200 Meter Run
15 Sit-Ups
200 Meter Row
40 Double Unders(80 Single Unders)
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Clean and Jerk, build to a heavy single, 10 minute time limit.
B. Push Jerk, 70%, 3 reps x 5 sets, rest 1-2 minutes.
C. Push Press, 75%, 3 reps x 3 sets, rest 1-2 minutes.
D. Gymnastics Conditioning of the following: Upper Body Pull
2 Sets of the following:
3 Strict Pull-Ups
5 Kipping Pull-Up
3 Bar Muscle-Ups
Rest as needed between sets
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2 Sets of the following: Upper Body Push
3 Strict Ring Pull-Ups
3 Muscle-Ups
3 Ring Dips
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E. Barbell Conditioning of the following:
10 Squat Cleans @ 135/95 lbs
change weights
8 Squat Cleans @ 165/115 lbs
change weights
6 Squat Cleans @ 185/125 lbs
change weights
4 Squat Cleans @ 205/135 lbs
change weights
2 Squat Cleans @ 225/140 lbs
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