“Friday 8.4.2017 + Vagabond Annual Summer Party this Saturday”

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

*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 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.

AC

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. Traditional Deadlift, 3-5 reps @ 75% of 1RM x 3 sets, rest 1 minute between sets.
Tested on June 22nd for 1RM for Deadlift. Last week we did 4-6 reps @ 70%
A2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 1 minute between sets.
A3. Ring Rows, 8-10 reps x 3 sets, rest 1 minute between sets.
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B. AMRAP 12 Minutes of the following
“Climbing the Mountain”
3 Cal Row, 3 Ball Slams
6 Cal Row, 6 Ball Slams
9 Cal Row, 9 Ball Slams
etc..
Rule for workout is the following: Go up by 3 repetitions on each movement every set, so start at 3, then to 6, then to 9, then to 12, and so on, until 12 minutes is complete, see how far you can climb.

B. Fitness Phase
Olympic Lifting Base + Upper Body Pull/Upper Body Push/Upper Body Pull Assistance + Conditioning
A. High Bar Back Squat, 2 reps x 8 sets @ 50%, rest 30 seconds between sets.
B1. Banded Leg Curls, 20 reps x 2 sets, rest 45 seconds between sets.
B2. DB Split Squats, 10 reps/each leg x 2 sets, rest 45 seconds between sets.
Use 12-16 inch box with abmat or padding on top, no benches.
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C. AMRAP 12 Minutes of the following:
“Climbing the Mountain”
3 Cal Assault Bike, 3 Wall Balls
6 Cal Assault Bike, 6 Wall Balls
9 Cal Assault Bike, 9 Wall Balls
etc…
Rule for workout is the following: Go up by 3 repetitions on each movement every set, so start at 3, then to 6, then to 9, then to 12, and so on, until 12 minutes is complete, see how far you can climb.

C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. Front Squat Box Squat, 2 reps x 10 sets @ 50% of 1RM, rest 30 seconds between sets.
B. Clean and Jerk of the following:
60% x 3 reps, 65% x 3 reps, 70% x 2 reps, 75% x 2 reps, 80% x 1 rep, 85% x 1 rep
C. Clean Pull, 105%, 3 reps x 4 sets, rest 1-2 minutes between sets.
D1. Reverse Hyper, 10 reps @ 50% of Back Squat x 3 sets, rest 1 minute.
D2. Banded Leg Curls, 20 reps x 3 sets, rest 1 minute.
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E. AMRAP 12 Minutes of the following:
3 Cal Row, 3 Clean and Jerks @ 115/75 lbs
6 Cal Row, 6 Clean and Jerks @ 115/75 lbs
9 Cal Row, 9 Clean and Jerks @ 115/75 lbs
cont by 3 reps every time until 12 minutes is complete.

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