“Tuesday 12.5.2017”

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

1. Vagabond Next Beginners Class on January 8th, 2017:
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.


2. Vagabond 8th Annual Holiday Party on Saturday, December 16th @ 7:00 pm to Midnight:
Join us all on Saturday, December 16th from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our 8th 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 new Barret’s Ale House in West Bridgewater. Save the date and go to our Facebook Annual Holiday Party Page.
3. Vagabond Toy Drive on Saturday, December 9th @ 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 5th 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 12.9- RSVP now @ our Facebook Annual Toy Drive Page.


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of dynamic work
Coach Option
3-5 Minutes of the following:
Row 100 Meters or Bike 20 seconds
10 banded pull aparts
8 goblet squats
5 indian push ups

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Push Press, 1-2 reps x 4 sets, rest 1 minute between sets.
Use between 85-90% of your best 1RM for Push Press
B1. Tall Kneeling Double Arm Press, 12-15 reps x 2 sets, rest 45 seconds between sets.
B2. Banded Pull-Aparts, 20 reps x 2 sets, rest 45 seconds between sets.
C. 10-9-8-7-6-5-4-3-2-1 of the following:
Cal Assault Bike
DB Hang Power Cleans
50-45-40-35-30-25-20-15-10-5 of the following:
Jump Rope Singles
So you will do 10 cals on assault bike, 10 hang power cleans, and then 50 jump rope singles, and then to 9 and 9 and then 45, and keep going this way until you finish with 1 cal assault bike, 1 hang power clean, and 5 jump rope singles.

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A1. DB Seated Press on Ground, 12-15 reps x 3 sets, rest 45 seconds.
A2. Banded Push-Downs, 20 reps x 3 sets, rest 45 seconds.
A3. Strict Pronated Pull-Ups, 8-10 reps total x 3 sets, rest 45 seconds.
People can perform Lat-Pull-Downs, 8-10 reps x 3 sets to modify
A4. Banded Pull Aparts, 20 reps x 3 sets, rest 60 seconds.
B. 10-9-8-7-6-5-4-3-2-1 of the following:
Cal Row
Hang Power Cleans @ 115/75, 95/65 lbs

C. Competition Phase
Aerobic Conditioning or Gymnastics Fatigue Training
A. Gymnastics Skill Set of the following:
3 Sets of the following
20 Chest to Bar Pull-ups, rest 60 seconds, 10 Toes to Bar, rest 60 seconds.
B. Mix Modal Setting Aerobic Training of:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 45 Second Assault Bike
Minute 2: 20 Wall Balls
Minute 3: 45 Second Farmer’s Walk
Minute 4: 15 Burpees
C. Gymnastics Skill Set of the following:
3 Sets of the following:
40 Feet Handstand Walk, rest 60 seconds, 8 Pistols/Each Side, rest 60 seconds.

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