“Wednesday 8.9.2017”

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 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.

DB Ext

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 Dynamic Warm-Up
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3-4 Minutes of the following:
Row 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels

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:
Each Set with Rest Period is 4 Minutes
8 Sets of the following: Total Duration 32 Minutes
1 Minute Row @ Moderate Pace
Rest 20 Seconds
45 Seconds of Russian KBS
Rest 20 Seconds
30 Seconds of Jump Rope
Rest 20 Seconds
15 Second of Ball Slams
Rest 30 Seconds

This is our 7th week of long duration amrap sets, as the weeks progress, the time duration will go down, so this means the intensity can go up each week, as the time zone decreases, the intensity increases.

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:
Each Set with Rest Period is 4 Minutes
8 Sets of the following: Total Duration 28 Minutes
1 Minute Assault/Airdyne or 20 Meter Shuttle Run @ Moderate Pace
Rest 20 Seconds
45 Seconds of Burpees
Rest 20 Seconds
30 Seconds of Wall Balls
Rest 20 Seconds
15 Second of Plank Hold RKC
Rest 30 Seconds

This is our 7th week of long duration amrap sets, as the weeks progress, the time duration will go down, so this means the intensity can go up each week, as the time zone decreases, the intensity increases.

C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Push Jerk, 85%, 2 reps x 4 sets, rest as needed between sets.
B. Push Press, 85%, 2 reps x 4 sets, rest as needed between sets.
C. Power Clean of the following:
85% x 2 reps x 4 sets, rest as needed between sets.
D1. Banded Pull-Aparts, 15 reps x 4 sets, rest 30 seconds.
D2. Banded Push-Downs, 15 reps x 4 sets, rest 30 seconds.
Make sure you do D1 + D2, these are important for joint health and recovery.
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E. 3 Rounds of the following:
40 Cal Row
30 Kettlebell Swings @ 53/35 lbs
20 Cal Assault Bike
Rest 3 Minutes between rounds

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