“Wednesday 10.31.2018 + Happy Halloween”

Categories: Blog

1. Vagabond Next Beginners Class on November 5th, 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 Costume Contest for Halloween on Wednesday, October 31st for all Classes:
On Tuesday, October 31t we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free personal training session.

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3. Vagabond Annual Workout for the Easton Food Pantry on Saturday, November 17th @ 9:00 am:
We’ll be collecting donations all month long next month to directly benefit the Easton Food Pantry- please give big and rsvp here for the workout on 11/18!
We will be collecting canned goods all month long in November and will top it off with our annual workout! Please consider donating and joining in on 11/18.
Here’s a list of the items most in need:
Cereal, Pasta, Pasta Sauce, Soup, Baked Beans, Canned Vegetables, Canned Fruit, Tuna or other canned meat/fish, Peanut Butter & Jelly and, of course, Money or grocery gift cards!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of KBS
Rest 10 Seconds
30 Seconds of Banded Good Mornings

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat or Posterior Bend+ Lower Body/Core + Conditioning
A. Front Squat, 5-7 reps x 3 sets, rest as needed between sets.
Last week, we did 6-8 reps, go up in weight from last week.
B1. DB Double Arm Walking Lunges, 5 reps/each leg x 3 sets, rest 45 seconds.
B2. Ball Pressing Core, 8 reps @ 3 second hold x 3 sets, rest 30 seconds.
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C. “Trick or Treat”
8 Sets of the following:
12/10 Cal Row
9 DB Front Squats or Barbell Front Squats @ 75/45 lbs
6 Burpees
no rest between sets, just keep moving.

B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. KB Row, 6 reps/each arm @ heavy weight x 3 sets, rest 45 seconds.
A2. Tall Kneeling Pallof Press, 8 reps/each side @ 2 second hold out x 3 sets, rest 45 seconds.
A3. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
“Trick or Treat”
8 Sets of the following:
11/9 Cal Assault Bike
9 Burpees
7 Hang Power Snatch @ 95/65, 75/45 lbs
no rest between sets, just keep moving.

C. Competition Phase
Snatch Oly + Clean and Jerk Oly + Squat + PC/Core + Conditioning
A. Power Snatch, 65% x 3 reps, 75% x 3 reps, 80% x 2 reps x 2 sets, rest as needed.
B. Power Clean and Jerk, 70% x 3 + 1, 60% x 4 + 1, 80% x 3 + 1 x 2 sets, rest as needed.
So 60% x 4+ 1, means you will do 4 power cleans + 1 jerk, that is one set.
C. High Bar Back Squat, 70% x 3 reps, 75% x 3 reps, 80% x 3 reps, 70% x 3 reps, 75% x 3 reps, 80% x 3 reps, rest as needed between sets.
D1.Clean Deadlift, 90% of best clean, 5 reps x 4 sets, rest 1 minute.
D2. Ball Pressing Core, 8 reps @ 3 second hold x 4 sets, rest 1 minute.
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E. Complete the following of:
400 Meter Run
20 Hang Power Cleans @ 115/75 lbs
25 Burpees
400 Meter Run
15 Hang Power Cleans @ 135/95 lbs
20 Burpees
400 Meter Run
10 Hang Power Cleans @ 165/115 lbs
15 Burpees
400 Meter Run
5 Hang Power Cleans @ 185/135 lbs
10 Burpees

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