*Gym Brief for the Week*
1. 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! 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!
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2. Vagabond Internal Competition Night Out on Saturday, September 23rd @ 8:00 pm:
We will be having a night out after the Vagabond Internal Competition for all Vagabonds to celebrate the end of the Throwdown for the night. Come join us at Stoneforge in Easton anytime after 8 pm.
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3. Vagabond Next Beginners Class on October 16th, 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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4. Vagabond Second Annual Patrick Padgett Memorial Workout on Saturday, October 14th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Banded Pull-Aparts
Rest 10 Seconds
30 Seconds of Indian Push-Ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core + Conditioning
A1. Sumo Deadlift, 2 reps x 6 sets @ light, moderate weight, rest 45 seconds between sets.
Focus on speed out of the bottom, and perfect form.
A2. Standing Pallof Press, 6 reps/each way x 2 sets, rest 45 seconds.
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B. 3 Sets of the following @ Moderate, Low Work:
6 Minutes on the Clock:
8 DB Push Press or Barbell Push Press
100 Meter Run or 125 Meter Row
12 Unweighted Walking Lunges
100 Meter Run or 125 Meter Row
Rest 3 Minutes between sets
Keep track of each 6 minutes, and see how many rounds you can complete, and see if you can stay consistent over each 6 minutes for 3 sets.
B. Fitness Phase
Posterior Bending/Core + Conditioning
A1 Traditional Deadlift, 2 reps x 6 sets @ light, moderate weight, rest 30 seconds between sets.
Focus on speed out of the bottom, and perfect form
People can perform banded deadlifts as well to add more resistance.
A2. Deadbug Pressing Against Wall, 8 reps/each leg x 6 sets, rest 30 seconds.
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B. 3 Sets of the following @ Moderate, Low Work:
6 Minutes on the Clock:
8 Shoulder to Overhead @ 95/65, 75/55 lbs
100 Meter Run or 8 Cal Assault Bike
12 Unweighted Walking Lunges
100 Meter Run or 8 Cal Assault Bike
Rest 3 Minutes between sets
Keep track of each 6 minutes, and see how many rounds you can complete, and see if you can stay consistent over each 6 minutes for 3 sets.
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Clean and Jerk of the following:
65% x 1.1
75% x 1.1
85% x 1
65% x 1.1
75% x 1.1
85% x 1
B. High Bar Back Squat, 85%, 2 reps x 5 sets, rest as needed between sets.
C. Clean Pull, 80%, 5 reps x 3 sets, rest as needed between sets.
D1. Reverse Hyper, 10 reps @ heavy weight x 3 sets, rest 1 minute.
D2. Banded Pull Aparts, 25 reps x 3 sets, rest 1 minute.
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E. 4 Sets for time of the following:
25 Box Jump Overs @ 24/20 inches
25/18 Cal Assault Bike
Rest 1:1 interval for each set, so if takes you 3 minutes, then rest 3 minutes.
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