“Tuesday 1.9.2018”

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

1. Vagabond Next Beginners Class on January 29th, 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.

Mel:SM

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 of Press Review w/Barbell
1. Strict Press Review
2. Push Press Review
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Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Banded Pull Aparts
Rest 10 Seconds
20 Seconds of Indian Push-Ups
Rest 10 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A1. Strict Press, 1-2 reps x 3 sets, rest 60 seconds.
Compare to January 2nd, we did 2-3 reps for strict press. Go off of about 85-90% of your best 1rm for 1-2 reps for strict press.
A2. Banded Push Downs, 20 reps x 3 sets, rest 60 seconds.
A3. Front Lean Rest Hold, 20 seconds, rest 5 seconds, 20 seconds, rest 5 seconds, 20 seconds x 3 sets, rest 60 seconds.
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B. 6 Sets of the following @ Moderate Effort of:
60 Second Row for Calories
45 Second Plank Hold
30 Second DB Push Press
Rest 45 seconds between sets
Total Time: 18 Minutes

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Strict Press, build to heavy 1 rep max, 8-10 minute time limit.
B1. Half Kneeling Single Arm Press, 10 reps/each arm x 2 sets, rest 45 seconds between sets.
B2. DB Row, 10 reps/each way heavy x 2 sets, rest 60 seconds between sets.
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C. 6 Sets of the following @ Moderate Effort of:
60 Second Assault Bike Calories
45 Second Burpees
30 Second Barbell Strict Press @ Weight Chosen by Client(You May Use DB Strict Press-Better Option for Shoulder Health if people wanted to do)
Rest 45 seconds between sets
Total Time: 18 Minutes

C. Competition Phase
Olympic Lifting Press + Upper Body Push/Upper Body Pull/Upper Body Push + Aerobic Conditioning or Gymnastics Fatigue Training
A. Split Jerk Cluster, 70%, 1.1.1 x 3 sets, rest as needed between sets.
B1. DB Floor Press, 5 reps heavy x 3 sets, rest 1 minute between sets.
B2. Banded Pull Aparts, 20 reps x 3 sets, rest 1 minute between sets.
B3.DB Tricep Extensions, 12-15 reps x 3 sets, rest 1 minute between sets.
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C. Complete the following of:
AMRAP 15 Minutes of the following:
15 Step Down Box Jumps
15/12 Cal Row
15 Wall Balls
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Rest as Needed Between Workouts
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10 Sets of the following @ Hard Effort:
8 Burpees
8 Overhead Squats @ 95/65 lbs
8/5 Cal Assault Bike

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