“Thursday 7.12.2018 + VBC Bring a Friend Day All Day”

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

VAGABOND BRING A FRIEND ALL DAY ALL CLASSES LET’S GO!

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1. Vagabond Next Beginners Class on July 23rd, 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 Summer Party on Saturday, July 28th @ 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 August 5th! We’ll have food, yard games, swimming 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!

3. Kettlebell Kitchen At Vagabond:
We are excited to announce our new 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.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
90 Degree Quad Stretch x 2 minutes/each side
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats

I. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Pull Assistance/Core
A1. DB Bench Press, 4-6 reps heavy @ 3 second tempo down + 1 second tempo hold at top x 3 sets, rest 45 seconds.
A2. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds.
A3. DB Curls, 10-12 reps @ 2 second tempo down + 2 second iso hold @ top x 3 sets, rest 45 seconds.
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B. Complete the following of:
6 Minutes of the following:
30 Jump Rope Singles
20 Second Plank Hold
10 DB Push Press
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Rest 2 Minutes Walking
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6 Minutes of the following:
30 Second Assault Bike
20 Walking Lunges(10/each side)
10 Sit-Ups
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Rest 2 Minutes Walking
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6 Minutes of the following:
10 DB Thrusters
20 Second Burpees
30 Second Jump Rope Singles
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Done!

B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. Close Grip Bench Press, 6-8 reps high volume moderate work x 3 sets, rest 1 minute.
On June 28th, we did 8-10 reps + June 14th, we did 10-12 reps
A2. Side Bridge Hold, 30 seconds/each side(rest 10 seconds between each side) x 3 sets, rest 1 minute.
A3. DB Curls, 8-10 reps @ 2 second lowrering phase + 2 second iso hold @ top x 3 sets, rest 1 minute.
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B. Complete the following of:
6 Minutes of the following:
100 Meter Run
8 Shoulder to Overhead @ 95/65, 75/55 lbs
100 Meter Run
8 Toes to Bar or 12 Sit-Ups-Client Choice
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Rest 2 Minutes Walking
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6 Minutes of the following:
100 Meter Row
20 Walking Lunges(10/each side)
100 Meter Row
10 Russian KBS
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Rest 2 Minutes Walking
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6 Minutes of the following:
100 Meter Run
8 Barbell Thrusters @ 95/65, 75/55 lbs
100 Meter Run
8 Ball Slams
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Done!

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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