“Wednesday 1.15.2020”

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

1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.

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2. Vagabond Kettlebell Speciality Class on Sunday, February 16th @ 10:00 am-11:30 am:

The Turkish Get Up (TGU) is a technical, yet powerful exercise. Incorporating TGU’s into your workouts can help

  • Create a solid core
  • Improve shoulder health and stability
  • Build strength

In this workshop, we will review the StrongFirst standards of the TGU, breaking down the movement step by step. If you want to learn the basics or fine tune your TGU this workshop is for you!

CLICK HERE TO REGISTER

PR FOR PAT! LEGEND!

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:
10 Seconds of Banded Pull Aparts
Rest 15 Seconds
40 Seconds of Assault
Rest 15 Seconds
20 Seconds of Goblet Squats
Rest 15 Seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Posterior Bending + Upper Body Pull/PC + Conditioning

A1. Cable Pull Thrus, 10 reps x 3 sets, rest 45 seconds.

A2. TRX Row, 10 reps x 3 sets, rest 45 seconds.

A3. Double Leg Glute Bridge Banded, 10 reps x 3 sets, rest 45 seconds.

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B. Conditioning of the following:

18 Minutes on the Clock of the following:

15 Cal Row

15 Russian KBS

30 Jump Rope Singles

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B. Fitness Phase

Upper Body Push/Upper Body Pull/Core + Conditioning

A1. DB Single Arm Strict Press Alternating, 10 reps/each arm x 3 sets, rest 45 seconds.

A2. TRX Row, 8-10 reps x 3 sets, rest 45 seconds.

A3. Standing Pallof Press, 8 reps/each way x 3 sets.

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B. Conditioning of the following:

18 Minutes on the Clock of the following:

12 Cal Assault Bike

12 Wall Balls

12 DB Snatch(6/each arm)

20 Second FLR Hold

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C. Competition Phase

Set Conditioning Pieces 

A. Warm-Up of the following:

15 Sets of the following:

Row x 30 Seconds @ Hard Pace

Row x 30 Second @ Mod Pace/Easy/Talking Pace

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B. Strength + Accessory Work of the following:

A. Overhead Squat, 5 sets of 3 reps, rest as needed between sets.

Week 2 of OH Squat

B. Close Grip Bench Press, 70% x 5 sets of 3 reps, rest as needed between sets.

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C. Gymnastics Fatigue Training of:

10-12 Minutes of the following:

5 Strict Handstand Push-Ups

20 Meter KB Farmer’s Walk

5 Cal Assault Bike

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D. Conditioning of the following:

For Time of the following:

50 Cal Row

50 Burpees

50 OH Squats @ 115/80 lbs

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