“Thursday 11.8.2018 + VBC Bring a Friend Day All Day All Classes”

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.
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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!

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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.
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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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of dynamic prep movement:
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3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 push-ups or knee push-ups

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body/Upper Body/PC + Conditioning
A1. Goblet Squat @ 4010, 12-15 reps x 3 sets, rest 45 seconds.
A2. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds.
A3. Back Extensions, 10-12 reps x 3 sets, rest 45 seconds.
PEOPLE CAN SUB IN DOUBLE LEG GLUTE BRIDGE, 10-12 REPS @ 2 SECOND HOLD IN PLACE OF BACK EXTENSIONS.
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B. Conditioning of the following:
8 Minutes on the clock @ aerobic pace:
5 Cal Row
10 Walking Lunges(5/each leg)
20 Jump Rope Singles
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Rest 4 Minutes Walk/Active Recovery
(Client Choice, can ride bike or row during 4 minute break, nice, easy pace)
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8 Minutes on the clock @ aerobic pace:
5 Cal Row
10 Goblet Squats
20 Jump Rope Singles

B. Fitness Phase
Olympic Lifting Clean(4 weeks) + Upper Body/Lower Body + Conditioning
A. Power Snatch, 65% x 3 reps, 70% x 3 reps, 75% x 3 reps, 80% x 2 rep, rest 1-2 minutes between sets.
Look at October 12th for 1RM Data.
B1. Tall Kneeling Single Arm KB or DB Press, 8 reps/each arm x 3 sets, rest 45 seconds.
B2. Double Leg Glute Bridge, 12-15 reps @ 1 second pause top x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
8 Minutes on the clock @ aerobic pace:
5 Hang Power Snatch @ 75/45 lbs
9 Cal Assault Bike
13 Ball Slams or 7 Pull-Ups-(Client Choice-Ball Slams better choice for those who want to avoid excessive shoulder use)
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Rest 4 Minutes Walk/Active Recovery
(Client Choice, can ride bike or row during 4 minute break, nice, easy pace)
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8 Minutes on the clock @ aerobic pace:
5 Cal Assault Bike
9 Push-Ups or Knee Push-Ups
13 Russian KBS

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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