“Friday 11.2.2018 + Vagabond of the Month for October: Kevin Gilroy”

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

Vagabond of the Month for October: Kevin Gilroy


“Coaching. The pride, positivity and commitment the coaches bring to the gym is contagious. From programming with Kevin, Oly with Leroy and tips from Jay during workouts. Couldn’t be happier with the team I have found at Vagabond.”


1. Vagabond Next Beginners Class on November 5th, 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 Annual Workout for the Easton Food Pantry on Saturday, November 17th @ 9:00 am:
We’ll be collecting donations all month long next month to directly benefit the Easton Food Pantry- please give big and rsvp here for the workout on 11/18!
We will be collecting canned goods all month long in November and will top it off with our annual workout! Please consider donating and joining in on 11/18.
Here’s a list of the items most in need:
Cereal, Pasta, Pasta Sauce, Soup, Baked Beans, Canned Vegetables, Canned Fruit, Tuna or other canned meat/fish, Peanut Butter & Jelly and, of course, Money or grocery gift cards!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
90 Degree Quad Stretch or Focus on Hip Opening-Coach Choice
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
Posterior Bend + Upper Body/Core + Conditioning
A. Sumo Deadlift off Blocks @ 1 inch boards, 3 sets of 3 reps, rest as needed between sets.
Set barbell on each side on 1 inch plates to allow to raise off ground.
Two weeks ago we did Sumo Deadlift off 2 inch blocks for same rep scheme and sets.
B1. Half Kneeling Single Arm KB or DB Strict Press, 8 reps/each arm x 3 sets, rest 45 seconds.
B2. DB Ext Rotations, 8/each arm x 3 sets, rest 45 seconds.
C. 3 Rounds of the following:
Row 300 Meters
10 KB Deadlifts @ 88/70, 70/53 lbs-Do no rush thru these, nice form
15 Goblet Squats
200 Meter Run or Row 300 Meters
15 Ball Slams
15 DB Thrusters or Barbell Thrusters @ 75/45 lbs

B. Fitness Phase
Lower Body/Core/Lower Body/Core + Conditioning
A1. Single Arm KB or DB Single Leg Split Squats, 6 reps/each leg x 3 sets, rest 45 seconds.
You will perform 6 reps on one leg with one kb in opposite hand, and then 6 reps on other leg on other hand. Right Leg up in front, holding kb in left hand, and then left leg up in front, holding kb in right hand.
A2. Side Bridges, 20 seconds/each side x 3 sets, rest 45 seconds.
A3. Goblet Squats Moderate, 15 reps @ 40×1 x 3 sets, rest 45 seconds.
A4. Deadbug Variation, 8 reps/each leg x 3 sets, rest 45 seconds.
B. 3 Rounds of the following:
15/12 Cal Assault Bike
15 Hang Power Cleans @ 115/80, 95/65 lbs
10 Toes to Bar or Hanging Knee Raises
Run 200 Meters or 15/12 Cal Assault Bike
45 Second KB Farmer’s Hold Stationary Double Arm
10 Pull-Ups or Jumping Pull-Ups

C. Competition Phase
Squat Base+ Snatch + Clean and Jerk + PC/Core/Upper Body + BB Conditioning
A. Front Squat, 70% x 3 reps, 80% x 3 reps, 85% x 3 reps x 2 sets, rest as needed.
B. Snatch, 70% x 2 reps, 80% x 2 reps, 90% x 1 rep x 2 sets, rest as needed.
C. Clean and Jerk, 70% x 2 + 1, 80% x 2 + 1, 85% x 2 + 1, 90% x 2 + 1, rest as needed.
D1. Reverse Hyper, 10 reps heavy weight x 4 sets, rest 60 seconds.
D2. Tall Kneeling Pallof Press, 8 reps/each way x 4 sets, rest 60 seconds.
D3. Strict Handstand Push-Up Depth, 4-6 reps x 4 sets, rest 90 seconds.
Men can use 4 inches or higher + Women can use 2 inches or higher if this is possible.
E. Bike Lactate Work of the following:
6-7 Sets of the following:
15/10 Calorie Sprint @ 90% lactate, rest 4 minutes +++ plus between sets.
Let it out
F. Bike/Row Recovery Work of the following:
10 Minute Easyyyyy Pace Recovery Ride
Same as last week, to help flush system out.

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