“Wednesday 1.8.2020”

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

1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.

+

2. Vagabond Kettlebell Speciality Class on Sunday, February 16th @ 10:00 am-11:30 am:

The Turkish Get Up (TGU) is a technical, yet powerful exercise. Incorporating TGU’s into your workouts can help

  • Create a solid core
  • Improve shoulder health and stability
  • Build strength

In this workshop, we will review the StrongFirst standards of the TGU, breaking down the movement step by step. If you want to learn the basics or fine tune your TGU this workshop is for you!

CLICK HERE TO REGISTER

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Banded Pull Aparts
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Goblet Squats
Rest 15 Seconds

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase

Posterior Bending + Upper Body Pull/PC + Conditioning

A. Sumo Deadlift, 5 sets of 1 rep heavy, rest as needed between sets.

Week 3 of 3 of Sumo Deadlift, we did 5 sets of 2 reps on December 26th.

B1. KB Row, 8 reps/each arm x 3 sets, rest 30 seconds.

B2. Banded or Cable Leg Curls, 20 reps x 3 sets, rest 30 seconds.

+

C. Conditioning of the following:

Every Minute on the Minute x 12 Minutes of the following:

Minute 1: 45 Second Cal Assault Bike Hard Effort

Minute 2: 20 Rep Russian KBS

Minute 3: 30 Second DB Push Press or Barbell Push Press @ 95/65, 75/45 lbs

+

B. Fitness Phase

Upper Body Push/Upper Body Pull/Core + Conditioning

A1. DB Single Arm Floor Press Alternating, 5 reps/each arm x 3 sets, rest 45 seconds.

You will press with the right arm, and the left arm stays at top with DB, alternate every repetition.

A2. Strict Mix Grip Bodyweight Pull-Ups, 8-10 reps or Clusters of 3.2.1.3.2.1 x 3 sets, rest 45 seconds.

People can modify to TRX Row, 8-10 reps x 3 sets.

A3. Ball Pressing Core, 8 reps @ 3 second hold x 3 sets.

+

B. Conditioning of the following:

Every Minute on the Minute x 12 Minutes of the following:

Minute 1: 45 Second Cal Row

Minute 2: 10 Rep Hang Power Clean @ 115/80, 95/65 lbs + 15 Second FLR Hold

Minute 3: 30 Second DB Push Press or Barbell Push Press @ 115/80, 95/65 lbs

+

C. Competition Phase

Set Conditioning Pieces 

A. Warm-Up of the following:

5 Sets of the following:

15/12 Cal Row

15/10 Cal Ski Erg

+

B. Strength + Accessory Work of the following:

A. Overhead Squat, 5 sets of 3 reps, rest as needed between sets.

Week 1 of OH Squat

B. Close Grip Bench Press, 65% x 5 sets of 3 reps, rest as needed between sets.

+

C. Gymnastics Fatigue Training of:

Every Minute on the Minute x 10 Minutes of:

Minute 1: 30 Feet Handstand Walk

Minute 2: 10 Pistols(5/each leg)

Minute 3: 20 Second FLR on Rings

+

D. Conditioning of the following:

3 Rounds of the following:

20 DB Snatch Alternate(10/each arm) @ 70/40 lbs

20 Cal Row

20 OH Squats @ 95/65 lbs

Post Comments to Group Page.

Leave a Reply