“Tuesday 7.9.2019”

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

1. Vagabond Next Beginners Class on July 15th, 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.
+
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.

+

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!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Option
+
3 Sets of the following:
20 Seconds of KBS
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase

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

A. Push Press, 6 sets of 2 reps, rest 1-2 minutes between sets.

We did 5 sets of 3 reps on June 25th, use 75-80% of your best 1RM

B1. Tall Kneeling Single Arm KB Press, 10-12 reps/each way x 2 sets, rest 30 seconds.

B2. KB Row, 10-12 reps/each arm x 2 sets, rest 60 seconds.

+

C. Conditioning of the following:

15 Minutes on the Clock:

Every 3 Minutes complete the following of:

20 Second Cal Assault Bike Sprint

5-10 No Push-Up Burpees

20 Second Cal Assault Bike Sprint

40 Jump Rope Singles

Rest as long as it takes you, so if takes 2 minutes, then rest 1 minute, you should complete 5 sets total.

+

B. Fitness Phase

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

A. Strict Press, 4 sets of 4 reps, rest 1 minute between sets.

Week 2 of Strict Press

B1. Seated Single Arm Cable Pull-Down, 10 reps/each way x 2 sets, rest 30 seconds.

B2. DB External Rotations, 10 reps/each way x 2 sets, rest 30 seconds.

+

C. Conditioning of the following:

15 Minutes on the Clock:

Every 3 Minutes complete the following of:

20 Second Row Sprint

5-10 Burpees

20 Second Row Sprint

10 DB Push Press

Rest as long as it takes you, so if takes 2 minutes, then rest 1 minute, should complete 5 sets total.

+

C. Competition Phase

Conditioning Sets Competition Setting-Deload Day

A. Power Snatch, 5 sets of 1 @ 90% of best Snatch.

B. Power Clean, same as Snatch above for %.

C. Push Press, 5 sets of 3 reps, rest as need between sets.

Look at June 25thfor last time we did 5 sets of 3 reps.

D1. Toes to Bar unbroken, 12 rep fast reps x 4 sets, rest 15 seconds.

D2. Wall Balls, 15 reps unbroken x 4 sets, rest 15 seconds.

D3. Handstand Push-Ups Kipping, 12 reps unbroken x 4 sets, rest 120 seconds between sets.

+

E. Every Minute on the Minute x 20 Minutes of the following:

Minute 1: 50 Double Unders

Minute 2: 5 Clean and Jerk @ 155/105 lbs

Minute 3: 45 Second Cal Row-Stay Consistent

Minute 4: 8 American KBS @ 70/53 lbs + 100 Meter Run

Post Comments to Group Page.

Leave a Reply