“Tuesday 1.8.2019”

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

1. Vagabond Next Beginners Class on January 28th, 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 Foundations of Rowing Speciality Class on Sunday, February 3rd, 2019, 10:30 am to 12:00 pm:
This class will be taught by Coach Jason Lounge and will go over all the fundamentals of rowing to make your more efficient within your conditioning workouts, be able to get more meters, calories, and better efficiency throughout being on the rower during your workouts. The cost of the speciality class is only $20, and will receive invaluable feedback from Coach Jason on rowing technique, form, and the ability to produce more power over a given period during a workout. Sign up today by contacting Kevin or Jason. Limited to 10 spots.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Ham, Glute, Prep Work
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Inch Worms
Rest 10 Seconds
30 Seconds of Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat or Posterior Bend + Lower Body/Core + Conditioning
A. High Bar Back Squat, 75% of 1RM, 2-3 reps x 3 sets, rest as need between sets.
October 1st: Last 1RM Data
B1. Goblet Hold Walking Lunges, 10 reps/each leg x 2 sets, rest 45 seconds.
B2. Tall Kneeling Pallof Press, 10 reps/each way x 2 sets, rest 45 seconds.
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C. Conditioning of the following:
5 Sets of the following:
12/10 Cal Row
10 DB Front Squats
8/6 Cal Row
10 No Push-Up Burpees
Rest 1 minute between sets

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Push Press, 5 sets of 2 reps, rest 1 minute between sets.
Look back @ December 11th, we did 5 sets of 3 reps
B1. DB Floor Press, 12-15 reps x 2 sets, rest 45 seconds.
B2. Banded Push-Downs, 25 reps x 2 sets, rest 45 seconds.
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C. Conditioning of the following:
5 Sets of the following:
10/8 Cal Assault Bike
12 Barbell Push Press @ 95/65, 75/45 lbs
8/6 Cal Assault Bike
12 Box Jump-Overs
Rest 1 minute between sets

C. Competition Phase
Conditioning Sets
A. Complete the following of:
AMRAP 15 Minutes of the following:
15 Step-Down Box Jumps
12 Cal Row
9 Wall Balls
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Rest 8 Minutes
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AMRAP 15 Minutes of the following:
15 Russian KBS
12 Cal Row
9 Burpees
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Rest 8 Minutes
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10 Sets of the following:
5 Cal Assault Bike
3-5 Strict Handstand Push-Ups
30 Double Unders

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