“Wednesday 12.6.2017 + Bring in Those Toys for the Annual Toy Drive this week and weekend”

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

1. Vagabond Next Beginners Class on January 8th, 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 8th Annual Holiday Party on Saturday, December 16th @ 7:00 pm to Midnight:
Join us all on Saturday, December 16th from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our 8th Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the new Barret’s Ale House in West Bridgewater. Save the date and go to our Facebook Annual Holiday Party Page.
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3. Vagabond Toy Drive on Saturday, December 9th @ 9:00 am
Join us all month long in December for the annual Vagabond Toy Drive to support the child life specialists at Boston Children’s Hospital. This is our 5th year partnering with our friends at Flynn’s Farm and we hope this is the most generous year yet! We will top off the drive with a benefit workout on 12.9- RSVP now @ our Facebook Annual Toy Drive Page.

Toy Drive 2016

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 Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core/PC + Conditioning
A1. Traditional Deadlift Cluster, 1.1 x 3 sets, rest 60 seconds.
A2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 60 seconds.
A3.Back Extensions, 10-12 reps x 3 sets, rest 60 seconds.
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B. Complete the following of:
1 Minute of No Push-Up Burpees
Rest 15 Seconds
2 Minutes of Ball Slams
Rest 30 seconds
3 Minutes of the following:
Row @ Hard Effort
Rest 60 seconds
4 Minutes of the following:
10 DB Curls
20 Second Row
Rest 90 seconds
5 Minutes of the following:
10 Walking Lunges(5/each side)
20 Second Row
Done

B. Fitness Phase
Posterior Bending/Core + Conditioning
A1. Traditional Deadlift Cluster Heavy, 1.1 x 5 sets, rest 1 minute between sets.
Should be between 80-85% of your 1RM
A2. Standing Pallof Press, 8 reps/each side x 5 sets, rest 1 minute between sets.
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B. Complete the following of:
1 Minute of DB Snatch Alternating
Rest 15 Seconds
2 Minutes of the following:
10 Russian KBS
5 Toes to Bar( Modify to 10 second plank hold or 5 knee raises)
Rest 30 seconds
3 Minutes of the following:
Assault Bike @ Hard Effort
Rest 60 seconds
4 Minutes of the following:
30 Jump Rope Singles(20 Double Unders)
10 Ball Slams
Rest 90 seconds
5 Minutes of the following:
8/5 Calorie Assault Bike
8 Front Squats @ 115/75, 95/65 lbs
Done

C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Snatch Clusters of the following:
1.1 @ 65%
1.1 @ 70%
1.1 @ 75%
1.1 @ 80%
B. Front Squat of the following:
5 reps @ 60%, 3 reps @ 70%, 2 reps @ 80%, 2 reps @ 85%, 1 rep @ 90%, rest as needed between sets.
C. Snatch Pull Cluster, 1.1 x 3 sets @ 100% or more, rest as needed between sets.
D1. Weighted Back Extensions, 15 reps x 3 sets, rest 30 seconds.
D2. DB Split Squats, 5 reps/each leg x 3 sets, rest 30 seconds.
D3. Banded Pull-Aparts, 20 reps x 3 sets, rest 30 seconds.
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E. Conditioning of the following:
5 Sets of the following:
10 Power Cleans @ 135/95 lbs
10 Lateral Burpees
10 Shoulder to Overhead @ weight above
Rest 1:1 interval, if takes you 90 seconds, then rest 90 seconds.
This is not lactate training, so do not try to crush it first set or two, this is not meant to blow you up, find comfortable pace and stay there.

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