“Tuesday 6.11.2019”

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

1. Vagabond Next Beginners Class on June 24th, 2019:
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. Kettlebell Kitchen At Vagabond:
We are excited to announce our 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.

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3. Vagabond Annual Summer Party on Saturday, July 20th @ 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 July 20th! We’ll have food, yard games, swimming, DJ for music 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!

BIG DAVE!

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 Banded Pull Aparts
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Goblet Squats
Rest 15 Seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Press Horizontal + Upper Body Press Vertical/Upper Body Pull + Conditioning

A. Push Press, 5 sets of 3 reps, rest as needed between sets.

We did 1RM on 12/17/18 + rough estimate for 5 sets of 3 reps, use between 60-70% of your 1RM

B1. Tall Kneeling Double Arm DB or KB Press, 10-12 reps x 2 sets, rest 30 seconds.

B2. Seated Single Arm Cable Pull-Down, 10-12 reps/each arm x 2 sets, rest 60 seconds.

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C. Conditioning of the following:

17 Minutes of the following @ High Effort:

100 Meter Run

12 DB Hang Power Cleans

100 Meter Run

10 No Push-Up Burpees

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B. Fitness Phase

Upper Body Press Horizontal or Vertical(Every Other Week)+ Upper Body Push/Upper Body Pull + Conditioning

A. Push Press, 4 Sets of 4 reps, rest as needed between sets.

Last Time tested was on March 13thfor 1RM

Week 2 of Push Press

Go up in weight each set, but keep moderate and all 4 reps should be done complete for each set, no missed, will go up next 4-6 weeks with Push Press.

B1. Lat Pull-Downs, 15 reps x 2 sets, rest 30 seconds.

B2. DB JM Press, 10-12 reps x 2 sets, rest 30 seconds.

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C. Conditioning of the following:

17 Minutes of the following @ High Effort:

10/8 Cal Assault Bike

12 Hang Power Cleans @ 115/80, 95/65 lbs

8/6 Cal Assault Bike

10 Burpees

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C. Competition Phase

Conditioning Sets Competition Setting-Deload Day

A. Power Snatch, 5 sets of 1.1 @ 75% of best Snatch, rest 1 minute between sets.

B. Clean and Jerk, 5 sets of 1.1 @ 75% of best Clean and Jerk, rest 1 minute between sets.

C. Snatch Grip Behind the Neck Push Press, 5 sets of 3 reps, rest as need between sets.

D1. Hang Power Cleans @ 135/95 lbs, 10 reps unbroken x 4 sets, rest 15 seconds

D2. Lateral Burpee Over Bar, 10 reps fast x 4 sets, rest 15 seconds.

D3. Toes to Bar Unbroken, 15 reps x 4 sets, rest 15 seconds.

D4. Row 20/15 Cals Hard Pace x 4 sets, rest 2 minutes between sets.

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