“Friday 11.9.2018 + Next Vagabond Beginners: November 26th”

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

1. Vagabond Next Beginners Class on November 26th, 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!


3. Vagabond 9th Annual Holiday Party on Saturday, December 1st @ 7:00 pm to Midnight:
Join us all on Saturday, December 1st from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our 9th 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 Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.
4. Vagabond Toy Drive on Saturday, December 15th @ 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 6th 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 12.15- RSVP now @ our Facebook Annual Toy Drive Page.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option
3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Goblet Squats
10 Banded Clam Shells(5/each side)

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bend + Upper Body/Core + Conditioning
A. Traditional Deadlift Speed, 10 sets of 2 reps @ moderate weight, rest 30 seconds between sets.
B1. Turkish Get-Up, 3 reps/each side x 2 sets, rest 45 seconds.
B2. DB Powell Raises, 10/each arm x 2 sets, rest 45 seconds.
C. Complete the following of:
8 Sets of the following
90 Seconds of the following:
8 DB Floor Press
10 Second Side Bridge/each side
Remaining time max calories on Assault Bike
Rest 1 minute between sets

B. Fitness Phase
Lower Body/Core/Lower Body/Core + Conditioning
A. Single Arm KB or DB Walking Lunges, 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. We did split squat last week.
B1. Plank Holds Hard Style, 45 seconds total time(can add weight if you need too) x 2 sets, rest 45 seconds.
B2. Goblet Squats @ 4010, 20 reps x 2 sets, rest 45 seconds.
C. Complete the following of:
8 Sets of the following:
90 Seconds of the following:
8 DB Push Press
6 Burpee Box Jumps
Remaining time Cal Row
Rest 1 minute between sets
So set clock for 90 seconds, if you have 45 seconds left, then you compete 45 seconds of rowing.

C. Competition Phase
Squat Base+ Snatch + Clean and Jerk + PC/Core/Upper Body + BB Conditioning
A. Snatch, heavy single for the day, no maxes, hit close to 90% for the day.
B. Clean and Jerk, single for the day, no maxes, hit close to 90% for the day.
C. Front Squat, 75% x 3 reps, 85% x 3 reps, 87% x 1 rep x 3 sets, rest as needed.
D1. Reverse Hyper, 20 reps moderate weight x 4 sets, rest 60 seconds.
D2. Plank Holds, total 90 seconds x 4 sets, rest 60 seconds.
D3. Ring Muscle-Ups, 3-5 reps or 4-6 reps x 4 sets, rest 90 seconds.
E. Bike Lactate Work of the following:
5 Sets of the following:
325 meter row, rest 6-7 times greater, so if takes you 1 minute, then rest 6-7 minutes between each set.
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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