“Wednesday 11.7.2018 + Vagabond Annual Food Drive on 11.17.18”

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

1. Vagabond Next Beginners Class on November 26th, 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 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!

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3. Vagabond 9th Annual Holiday Party on Saturday, December 1st @ 7:00 pm to Midnight:
Join us all on Saturday, December 1st from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our 9th 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 Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.
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4. Vagabond Toy Drive on Saturday, December 15th @ 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 6th 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 12.15- RSVP now @ our Facebook Annual Toy Drive Page.

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 led warm up focusing on opening up hips and some variation of a hip stretch-coach option
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2 Sets of the following of Coach Run Warm-Up:
15 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
10 reps/each way Monster Band Walks-Bent Knees-Longer Lateral Step
Rest 10 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core + Conditioning
A1. Barbell or Double Arm DB Romanian Deadlift, 8-10 reps @ moderate weight x 3 sets, rest 45 seconds.
A2. Deadbug Pressing Against Wall, 8 reps/each way x 3 sets, rest 45 seconds.
A3. Half Kneeling DB Single Arm Press, 8 reps/each arm x 3 sets, rest 45 seconds.
Press with Left arm, and right leg is up, and press with right arm, and left leg is up.
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B. Conditioning of the following:
5 Sets of the following:
15 Box Step-Ups
30 Second Plank Hold
12/9 Cal Assault Bike
30 Second Plank Hold
9 Standing DB Strict Press
No rest between sets, just keep moving, but pace yourself.

B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. Barbell Good Mornings, 5 reps x 3 sets, rest 45 seconds.
You can sub barbell good mornings for Barbell Romanian Deadlift, 6-8 reps x 3 sets
You can go heavier on barbell good mornings, since only 5 reps.
A2. Standing Pallof Press, 8 reps/each side @ 2 second hold out x 3 sets, rest 45 seconds.
A3. Banded Push-Downs, 20 reps x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
5 Sets of the following:
15 Wall Balls
10 Cal Row
12 Barbell Strict Press @ 75/55, 65/45, 55/35 lbs
10 Cal Row
9 Weighted Sit-Ups
No rest between sets, just keep moving, but pace yourself.

C. Competition Phase
Snatch Oly + Clean and Jerk Oly + Squat + PC/Core + Conditioning
A. Power Snatch, 70% x 3 reps, 80% x 3 reps, 85% x 1.1 clusters x 2 sets, rest as needed.
B. Power Clean and Jerk, 75% x 3 + 1, 80% x 4 + 1, 85% x 3 + 1 x 2 sets, rest as needed.
So 75% x 3+ 1, means you will do 3 power cleans + 1 jerk, that is one set.
C. High Bar Back Squat, 65%, 5 reps x 3 sets, rest as needed between sets.
D1. Snatch High Pull, 90% of best snatch, 5 reps x 4 sets, rest 1 minute.
D2. Weighted Sit-Ups, 15 reps x 4 sets, rest 1 minute.
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E. Complete the following of:
Posterior/Power Development of the following:
3 Sets of the following:
20 Banded Good Mornings
20 Banded Leg Curls
10 Med Ball Power Stomps(Will have video attached for this movement) @ 8 lbs ball no more.
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Midline/Power Development:
20 GHD Sit-Ups
20 Back Extensions
10 Overhead Med Ball [email protected] 8 lbs no more

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