“Friday 6.14.2019”

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 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:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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3 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of KBS
Rest 10 Seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Posterior Bending + PC/Core + Conditioning

A. Clean Grip Deadlift, 5 sets of 3 reps, rest 60 seconds between sets.

We have not done CLEAN DEADLIFTS with Lifestyle Phase, but just as it says, clean grip, clean stance, and hook grip to best ability for set up, and lower hips.

B1. Sorensen Hold Time, 45-90 seconds total time x 2 sets, rest 30 seconds.

B2. Double Leg Glute Bridge, 12 reps @ 2 second hold top x 2 sets, rest 30 seconds.

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C. Conditioning of the following:

Minute 0-10:00 complete the following of:

200 Meter Run

10 DB Front Squats

5 Ball Slams

Minute 10:00-18:00 of the following:

100 Meter Run

10 Walking Lunges/each leg

5 Plate Burpees(Jump on Plate)

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B. Fitness Phase

Upper Body/Core/Upper Body/Core + Conditioning

A. Back Squat to Parallel Box Wider Stance, 5 sets of 3 reps

Last Time Tested 1RM: 12/3/18 or 10/17/18

Week 1 of Box Squat

B1. Single Leg Split Squats Moderate Weight, 8 reps/each leg x 2 sets, rest 30 seconds.

B2. AB Wheel Roll-Outs, 8-12 reps x 2 sets, rest 30 seconds.

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C. Conditioning of the following:

Minute 0-10:00 complete the following of:

100 Meter Run

10 DB Snatch(5/each arm)

20 Meter KB Farmer’s Walk

Minute 10:00-18:00 of the following:

200 Meter Run

10 Russian KBS

5 No Push-Up Burpees 

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C. Competition Phase

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

A. Banded Speed Back Squat, 2 reps x 8 sets @ 30-40% of best 1RM, rest 30 seconds between sets.

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

We did Trap Bar for 5 sets of 3 reps on May 24th, go up in weight from this last time.

C. Power Snatch, 5 sets of 1.1 @ 75% of best Snatch, rest 1 minute between sets.

D. Clean and Jerk, 5 sets of 1.1 @ 75% of best Clean and Jerk, rest 1 minute between sets.

E1. Russian KBS, 20 reps x 5 sets, rest 15 seconds.

E2. Wall Balls, 20 reps x 5 sets, rest 15 seconds.

E3. Chest to Bar Pull-Ups, 15 reps x 5 sets, rest 1-2 minutes between sets.

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