“Wednesday 12.5.2018”

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

1. Vagabond Next Beginners Class on December 10th, 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.

+
2. 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:
3 minutes of z1 work
+
3-5 Minutes of the following: Hamstring + Glute Focus
Banded Hamstring Stretch + Coach Option to Prep Posterior Chain
+
3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings
3 Inch Worms

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core + Conditioning
A1. Single Leg Double Arm KB Romanian Deadlift, 6 reps/each leg x 3 sets, rest 45 seconds.
*Use plates if people need to decrease range of motion to allow proper movement pattern.*
A2. Single Leg Banded Curls, 15 reps/each leg x 3 sets, rest 45 seconds.
A3. Side Bridge, 25 seconds/each side x 3 sets, rest 45 seconds.
Focus on breathing thru the belly, 3 second inhale thru nose, 3 second exhale thru mouth.
+
B. Conditioning Piece of the following:
AMRAP 15 Minutes of the following:
15 DB Hang Power Cleans or Barbell Hang Power Cleans @ 75/45 lbs
10 Cal Row
20 Second Front Lean Rest Hold
10 Cal Row
5 Burpees

B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. Standing Single Arm Cable Row, 8 reps/each arm x 3 sets, rest 45 seconds.
A2. AB Wheel Roll-Outs, 8-10 reps or Side Bridges, 25 seconds/each side x 3 sets, rest 45 seconds.
A3. DB Seated Hammer Curls, 10-12 reps @ 3010 x 3 sets, rest 45 seconds.
+
B. Conditioning of the following:
AMRAP 15 Minutes of the following:
15 Hang Power Cleans @ 115/75, 95/65 lbs
8 Cal Assault Bike
25 Double Unders(50 Single UNders)
8 Cal Assault Bike
5 Pull-Ups

C. Competition Phase
Snatch Oly + Clean and Jerk Oly + Squat + PC/Core + Conditioning
A. Power Snatch, 60% x 1 rep, 65% x 1 rep, 70% x 1 rep, 75% x 1 rep x 3 sets, rest as needed between sets.
B. Power Clean and Jerk, 60% x 1 + 1, 65% x 1+ 1, 70% x 1 + 1, 75% x 1 + 1 x 3 sets, rest as needed between sets.
C. Front Squat, 60% x 1 rep, 70% x 1 rep, 80% x 1 rep, 85% x 1 rep, 90% x 1 rep, 60% x 1 rep, 70% x 1 rep, 80% x 1 rep, 85% x 1 rep, 90% x 1 rep, rest as needed between sets.
D1. Reverse Hyper, 10 reps heavy x 4 sets, rest 1 minute.
D2. Strict Press, 4 reps x 4 sets, rest 1 minute between sets.
D3. Banded Pull Aparts, 25 reps x 4 sets, rest 1 minute between sets.
+
E. Complete the following of:
Gymnastics Fatigue Based of the following:
10 Strict Handstand Push-Ups Deficit to 3 inch men/2 inch women
rest 60 seconds
20 Kipping Handstand Push-Ups
rest 120 seconds
10 Strict Handstand Push-Ups Deficit to 2 inch men/1 inch women
rest 60 seconds
20 Kipping Handstand Push-Ups
Done
Total time is score + make note of break-ups

Post Comments to Group Page.

Leave a Reply