“Wednesday 1.10.2018”

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.

+

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.

Peeps

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Option Warm-Up
+
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 /Core+ Conditioning
A1. Russian KBS, 20 reps Heavy x 3 sets, rest 30 seconds.
A2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 30 seconds.
A3. DB Good Mornings, 12 reps x 3 sets, rest, 30 seconds.
A4. Weighted Sit-Ups, 15 reps x 3 sets, rest 30 seconds.
+
B. Complete the following of:
6 Minutes on the Clock of:
20 Jump Rope Singles(20 Double Unders)
10 DB Hang Power Cleans or Hang Power Cleans @ 95/65, 75/45 lbs
20 Jump Rope Singles(20 Double Unders)
10 DB Front Squats or Barbell Front Squats @ Above Weight
+
Rest 3 Minutes
+
6 Minutes on the Clock of:
Repeat above, and look for same number of rounds and reps, look for consistency.

B. Fitness Phase
Posterior Bending/Core /PC/Core+ Conditioning
A1. Russian KBS, 20 reps Heavy x 3 sets, rest 30 seconds.
A2. Ball Pressing Core Activation, 8 reps @ 2 second hold x 3 sets, rest 30 seconds.
A3. Back Extensions Weighted, 8 reps @ 2 second hold @ top x 3 sets, rest, 30 seconds.
A4. Weighted Sit-Ups, 15 reps x 3 sets, rest 30 seconds.
+
B. Complete the following of:
6 Minutes on the Clock of:
10 Box Jumps or Step-Ups
8 Hang Power Cleans @ 95/65, 75/45 lbs
15 Second Farmer’s Hold w/ KB’s or DB’s
8 Barbell Front Squats or Overhead Squats @ Above Weight(Client Choice)
+
Rest 3 Minutes
+
6 Minutes on the Clock of:
Repeat above, and look for same number of rounds and reps, look for consistency.

C. Competition Phase
Olympic Lifting Focus Speed Work + Olympic Lifting Posterior Bending + Posterior Chain/Core/Posterior Chain/Upper Body Gymnastics + Conditioning
A. Snatch Balance, on the minute, every minute x 10 minutes of the following:
Snatch Balance, 2 reps @ 60-70% of best snatch
B. Hang Squat Snatch, 5 sets of 3 reps, rest as needed between sets.
C1. Reverse Hyper, 20 reps @ lightweight x 3 sets, rest 1 minute between sets.
C2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 1 minute between sets.
C3. Barbell Good Mornings, 10 reps @ moderate weight x 3 sets, rest 1 minute between sets.
C4. Muscle-Ups, 4-6 reps x 3 sets, rest 1 minute between sets.
People who cannot hit this number for each set, then perform reps on Ring Thing and/or cut reps down and do clusters of muscle ups.
+
D. Aerobic Moderate De-Load Conditioning of:
10 Sets @ Moderate Pace of:
60 Second Row
rest 15 seconds
45 Second Double Under
rest 15 seconds
30 Second Burpee
rest 15 seconds

Post Comments to Group Page.

Leave a Reply