“Friday 1.5.2018 + Slight Change in Schedule for Friday”

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

Friday, January 5th, 2018 Class Schedule:

7 am to 9 am Open Gym, 9 am group class(yes we have babysitting), 12 pm, 430 pm, 535 pm, 635 pm

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1. Vagabond Next Beginners Class on January 8th, 2018:
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, January 28th @ 8:00 am:

The Vagabond Circuit Training Class is a setting of moderate intensity performed with mostly bodyweight movements that will keep you moving, and the ultimate goal is not to complicate things, but to make enjoyable, fun and in the meantime, getting a good sweat in with the Vagabond Community. The cost of the class is only $80 for 6 weeks, and meets every Sunday at 8:00 am. Spots are limited, contact Kevin for sign up and reserving spots.

January-8th

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
90 Degree Quad Stretch or Focus on Hip Opening-Coach Choice
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2 Sets of the following:
20 Seconds of KBS
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat/Core + Conditioning
A. High Bar Back Squat, 3-5 reps x 3 sets, rest 45 seconds
80-85% of 1RM, and data from September 1st or August 15th, 2016 for 1RM results
B1. KB Goblet Position Hold Walking Lunges, 8 reps/each leg x 2 sets, rest 45 seconds between sets.
B2. Banded Leg Curls, 25 reps x 2 sets, rest 45 seconds between sets.
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C. 20 Minutes on the Clock:
Every 4 Minutes complete the following of:
60 Seconds on Assault Bike
15 DB Push Press or Barbell Push Press @ 75/45 lbs
60 Seconds of Jump Rope or Burpees
So you will complete 5 sets in total

B. Fitness Phase
Lower Body/Core + Conditioning
A1. KB Goblet Hold Position Single Leg Split Squats, 6 reps/each leg x 3 sets, rest 45 seconds.
A2. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds.
A3. Weighted Side Bridges, 15 seconds/each side x 3 sets, rest 45 seconds.
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B. 20 Minutes on the Clock:
Every 4 Minutes complete the following of:
60 Seconds on Row @ Hard Effort
15 Hang Power Snatches @ 95/65, 75/45 lbs
60 Seconds of Jump Rope(Single Unders or Double Unders) or Burpees
So you will complete 5 sets in total

C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core 
A. Clean and Jerk of the following:
65% x 3 reps
70% x 3 reps
75% x 3 reps
80% x 2 reps
90% x 2 reps
B. High Bar Back Squat of the following:
70% x 3 reps
75% x 1 rep
70% x 3 reps
75% x 1 rep
70% x 3 reps
75% x 1 rep
70% x 3 reps
C1. Reverse Hyper, 10 reps heavy x 3 sets, rest 60 seconds.
C2. Standing Pallof Press, 10 reps/each way x 3 sets, rest 60 seconds.
C3. Banded Face Pulls, 20 reps x 3 sets, rest 60 seconds.
C4. Strict Handstand Push-Ups Depth, 5 reps x 3 sets, rest 60 seconds.
Choose your height on depth of Handstand Push-Ups
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D. Lactate Power Sets of the following Mix Modal Conditioning: (Week 2 of 6 LP Training)
4 Sets of the following: Hard Effort-Focus on one round at a time, if you need more rest, add an extra minute to rest period, we want consistency and recovery in between each set
10 Power Cleans @ 115/75 lbs
10 Bar Facing Burpees Fast
Rest 3-5 Minutes between sets
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Rest 8-10 Minutes
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4 Sets of the following: Hard Effort
10 Power Snatches @ 95/65 lbs
8 Lateral Burpees
Rest 3-5 minutes between sets
Make sure you are consistent and you are taking the full rest, this is not testing, this is training the lactate system.

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