“Friday 6.16.2017”

Categories: Blog,Competition Phase,Fitness Phase,Lifestyle Phase

*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 Circuit Training Class Starts on Sunday, June 25th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.
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3. 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!

Assault Bike

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 option
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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
Bending Posterior/Press/Core/Upper Body + Conditioning
A1. Single Leg DB Romanian Deadlift, 8 reps/each side x 2 sets, rest 45 seconds.
A2. DB Single Arm Single Leg Press, 10 reps/each side x 2 sets, rest 45 seconds.
You will start in half kneeling stance, so if your left leg is up, then you should be pressing with opposite arm, so should be pressing with right arm, and goes the same for other way.
A3. Deadbug Pressing Against Wall, 10 reps/each leg x 2 sets, rest 45 seconds.
A4. DB Powell Raises, 8 reps/each arm x 2 sets, rest 45 seconds.
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B. “Vagabond Chipper”
2 Rounds of the following
25 Box Jumps or Step-Ups
25 Pull-Ups or Jumping Pull-Ups
25 KBS @ 53/35, 44/26 lbs
25 Wall Balls or Goblet Squats
25 Burpees

B. Fitness Phase
Single Leg/Upper Body Pul/Core/Upper Body Pull+ Conditioning
A1. DB Split Squats, 6 reps/each leg x 2 sets, rest 1 minute.
We did split squats last time on April 24th for 8 reps/each leg, your goal would be 25-30% of bodyweight of dumbbells in each hand, so if you weighed 190 lbs, then goal would be about 45 lbs in each hand at 25%
A2. Ring Rows, 8-10 reps @ 30×1 x 2 sets, rest 1 minute.
You have to pause @ top, and 3 second tempo down, you can increase difficulty by raising feet off ground.
A3. Deadbug Pressing Against Wall, 10 reps/each leg x 2 sets, rest 1 minute.
A4. DB Zotman Curls, 10-12 reps @ 30×1 x 2 sets, rest 1 minute.
The reason for tempo training is to overload certain muscle groups and illcit some lactate dose response in this type of training we can call German Body Comp Training, goal is short rest periods, with higher rep work for volume which in turns causes more weight loss, and lean muscle building.
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B. “Vagabond Chipper”
2 Rounds of the following
25 Box Jumps or Step-Ups
25 Pull-Ups or Jumping Pull-Ups
25 KBS @ 53/35, 44/26 lbs
25 Wall Balls or Goblet Squats
25 Burpees

C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. High Bar Back Squat Wide Stance to Box, 2 reps x 10 sets @ 50% of best 1RM, rest 30 seconds between sets.
B. Clean and Jerk of the following:
60% x.1.1
70% x 1.1
75% x 1
80% x 1
85% x 1
C. Snatch of the following:
60% x 1.1
70% x 1.1
80% x 1.1
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D. Gymnastics Conditioning of the following:
Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: 3 Strict Handstand Push-Ups + 5 Kipping Handstand Push-Ups
Even Minute: 250 Meter Row(Men)/200 Meter Row(Women)
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E. “Running, Jacked Up Fran”
Run 400 Meters
21 Thrusters @ 95/65 lbs
21 Pull-Ups
Run 400 Meters
15 Thrusters @ 95/65 lbs
15 Pull-Ups
Run 400 Meters
9 Thrusters @ 95/65 lbs
9 Pull-Ups

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