“Tuesday 12.4.2018 + Vagabond of the Month for November: Melissa O’Brien”

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

Vagabond of the Month for November: Melissa O’Brien
CLICK HERE FULL BIO.

Best thing about Vagabond:

“The Community! I’ve never met a better group of people who support & truly want to see you get better. We all work hard & celebrate together! The coaches are pretty great too!”

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1. Vagabond Next Beginners Class on December 10th, 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 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 coach option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat or Posterior Bend + Lower Body/Core + Conditioning
A. Front Squat, work to a heavy single, 10 minute time limit.
Last time tested was: April 16th + April 10th, 2017
B1. Goblet Squats @ 4010, 10-12 reps x 3 sets, rest 45 seconds.
B2. Tall Kneeling Pallof Press, 6 reps/each way x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
10-9-8-7-6-5-4-3-2-1 of:
Cal Assault Bike
20-18-16-14-12-10-8-6-4-2 of:
DB Weighted Box Step-Ups(Alternate)(You can go unweighted if you like as well)
50-45-40-35-30-25-20-15-10-5 of:
Jump Rope Singles
Steps ups will be 20 total on each leg, so 10 + 10, and then 18 total, so 9+ 9 on each leg, cont.
*It goes cal assault bike, weighted step ups, and then jump rope, and continue until all reps done.*

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Strict Press, 5 sets of 1 rep, heavy if feeling good, rest 1-2 minutes between sets.
B1. Single Arm DB Floor Press, 10 reps/each arm x 3 sets, rest 45 seconds.
B2. DB Ext Rotations, 8 reps/each arm x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
10-9-8-7-6-5-4-3-2-1 of:
Cal Row
20-18-16-14-12-10-8-6-4-2 of:
Box Jumps
10-9-8-7-6-5-4-3-2-1 of:
Push Press @ 115/75, 95/65, 75/45 lbs
*It goes cal row, box jumps, and then push press and continue until all reps done.*

C. Competition Phase
Conditioning Long Sets
A. Conditioning Piece of the following:
8 Sets of the following:
45 Second Ski Erg
Rest 15 Seconds
30 Second Double Under
Rest 15 Seconds
45 Second Russian KBS
Rest 15 Second
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Rest 5 Minutes
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8 Sets of the following:
45 Second Row Cal
Rest 15 Seconds
30 Second Wall Balls
Rest 15 Seconds
45 Second Hang Power Clean @ 115/80 lbs-Pause @ top for 1-2 seconds to allow pacing to be done correct
Rest 30 Seconds

Notes: Try to keep a high level on aerobic intensity during this session.

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