“Thursday 11.1.2018 + VBC Bring a Friend Day All Day”

Categories: Blog

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.

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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
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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 Plank Holds(Arms must be in line or little outside shoulders)
Rest 10 Seconds
30 Seconds of Banded Pull Aparts

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body/Upper Body/PC + Conditioning
A1. Standing Single Arm Cable Row, 10 reps @ 30×1 x 3 sets, rest 45 seconds.
A2. Banded Pull Aarts, 20 reps x 3 sets, rest 45 seconds.
A3. DB Tricep Extensions Lying on Floor, 10-12 reps @ 20×1 x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 45 Second Cal Assault Bike
Minute 2: 150 Meter Run(Go to end of Vagabond Parking Lot and turn around) or 150 Meter Row
Minute 3: 45 Second Cal Assault Bike
Minute 4: 30 Second AMRAP DB Hang Power Cleans or Barbell Hang Power Cleans @ 95/65, 75/55 lbs

B. Fitness Phase
Olympic Lifting Clean(4 weeks) + Upper Body/Lower Body + Conditioning
A. Power Clean, 60% x 3 reps, 65% x 3 reps, 70% x 3 reps, 75% x 2 rep, rest 1-2 minutes between sets.
Look at October 18th for heavy single data to use % for this week
B1. Tall Kneeling Double Arm KB or DB Press, 10-12 reps x 3 sets, rest 45 seconds.
B2. Barbell RDL, 6-8 reps @ moderate weight x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 45 Second Cal Row
Minute 2: 100 Meter Run(Go to end of Vagabond Parking Lot and turn around) or 8-10 Burpee Box Jumps
Minute 3: 45 Second Jump Rope-Single or Double Unders
Minute 4: 30 Second AMRAP Barbell Thrusters @ 75/55 lbs

C. Competition Phase
Rest Day/Open Gym
A.1  Rest and recovery on Sunday
A.2  Z1 activity for 30-60 minutes – do something new
A.3  Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.

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