“Friday 5.31.2019”

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

1. Vagabond Next Beginners Class on June 24th, 2019:
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. Kettlebell Kitchen At Vagabond:
We are excited to announce our partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Please use the gym zip code 02375 when building your account.

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3. Vagabond Circuit Training Class Starts on Sunday, June 2nd @ 8:30 am:
To reserve spot today, contact Kevin for more information on this moderate intense, high volume class based on Bodyweight + Accessory Movements that allows you to work thru multiple workouts in a moderate intense environment, which is great for weight loss, sweating, and eliciting the dose response we are looking for thru building the aerobic/cardio system. Spots are limited to 15 people in total for the class. Contact us today for more information to reserve spot!

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4. Vagabond Annual Summer Party on Saturday, July 20th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday July 20th! We’ll have food, yard games, swimming, DJ for music and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!

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 led warm up
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3 Sets of the following of Coach Run Warm-Up:
30 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
5 reps/each way Monster Band Walks-Bent Knees-Longer Lateral Step
Rest 10 Seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning

A1. Seated Single Arm Cable Pull-Down Row, 10 reps/each arm x 3 sets, rest 45 seconds.

A2. DB Ext Rotations, 8 reps/each arm x 3 sets, rest 45 seconds.

A3. Ring Rows, 8-10 reps x 3 sets, rest 45 seconds.

A4. Sorensen Hold on GHD, 45-90 seconds total time hold x 3 sets, rest 45 seconds.

People choose time zone how long they can hold for, make sure person is in good horizontal position, hands crossed across chest, and head in neutral position. Did this last week, perform again.

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B. Conditioning of the following:

For Time of the following:

25-20-15-10-5 of the following:

Cal Row

Russian KBS

50-40-30-20-10 of the following:

Front Lean Rest Hold in Seconds

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B. Fitness Phase

Upper Body/Core/Upper Body/Core + Conditioning

A. Front Squat, 5 sets of 3 reps, rest 60 seconds between sets.

Last Time Tested 1RM: January 21st

We did 5 sets of 3 reps last week, go up 5 lbs from last week for your end set, this is week 4 of front squats, we will deload on week 5.

B1. Single Leg Lateral March, 6 reps/each leg x 3 sets, rest 30 seconds.

B2. Front Lean Rest Hold, 30 seconds, rest 10 seconds, 30 seconds x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

21-15-12-9-6-3 of the following:

Cal Assault Bike

Wall Balls

DB Snatch Alternate each arm

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C. Competition Phase

Squat Base + Snatch + Clean and Jerk + PC/Core/Upper Body + Run Conditioning

A. Box Front Squat Wide Stance, 2 reps x 10 sets @ 50% 1RM, rest 30 seconds between sets.

B. Sumo Deadlift, 5 sets of 3 reps @ moderate weight(lift off 2 inch blocks on each side), rest as needed between sets.

Last week we did trap bar deadlift, this week sumo deadlift @ moderate weight, focus on speed out of bottom.

C. Power Snatch, 5 sets of 1.1.1 @ 60% of best Snatch, rest 1 minute between sets.

D. Clean and Jerk, 5 sets of 1.1.1 @ 60% of best Clean and Jerk, rest 1 minute between sets.

E1. Ring Muscle-Ups Unbroken Fast Clusters, 3.2.1 x 5 sets, rest 15 seconds.

E2. Wall Balls, 15 reps @ 25/16 lbs x 5 sets, rest 15 seconds.

E3. Row 300 Meters @ hard pace x 5 sets, rest 3 minutes or more between sets.

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