“Wednesday 6.12.2019”

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

1. Vagabond Next Beginners Class on June 24th, 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!

Jimmy P Hitting those Supinated Strict Pull-Ups

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Choice
+
3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning

A1. Ring Rows, 8-10 reps @ 2 second pause in bottom x 3 sets, rest 30 seconds.

A2. DB Ext Rotations, 8 reps/each arm x 3 sets, rest 30 seconds.

A3. KB Rotational Row Single Arm, 8-10 reps/each arm x 3 sets, rest 30 seconds.

A4. 4 Point Side Bridge Progression, 30 seconds/each side x 3 sets, rest 60 seconds.

+

B. Conditioning of the following:

Complete every 5 minutes for 15 Minutes of the following: Should complete 3 sets total

300-400 Meter Row

16-20 Box Step-Ups(8-10/each leg)

12-15 DB Floor Press

20 Second FLR Hold

300-400 Meter Row

If set takes you 4 minutes, then you rest 1 minute, so you go on the 0 marker, 5 minute marker, and 10 minute marker.

+

B. Fitness Phase

Olympic Lifting Variation + Single or Double Leg/Core

A. Clean High Pull, 6 sets of 2 reps, rest 1-2 minutes between sets.

Use 80-90% of your best clean, last time tested was May 22nd, 2019 for 1RM

Clean High Pull is just bringing the barbell higher during the SHRUG or Second Pull of Clean.

B1. Deadbug Pressing Against Wall, 10 reps/each way x 2 sets, rest 30 seconds.

B2. Single Leg Lateral Lunge(KB or DB in Goblet Hold Position, 8 reps/each leg x 2 sets, rest 60 seconds.

+

C. Conditioning of the following:

Complete every 5 minutes for 15 Minutes of the following: Should complete 3 sets total.

200-300 Meter Run(300 is to Stop Sign + Back)

15-21 Goblet Squats

8-12 Pull-Ups or Ring Rows

20 Second KB Farmer’s Hold

200-300 Meter Run

If sets takes you 4 minutes, then you rest 1 minute, so you go on the 0 marker, 5 minute marker, and 10 minute marker.

If you can or want to RUN 400 METERS on the last run of each set, then go for it

+

C. Competition Phase

Squat High Bar + Single Leg + Upper Body Pull + Upper Body Push + Core/PC + Cond.

A. Low Bar Back Squat, 5 sets of 3 reps @ 75-80% of your best 1RM, rest as need between sets.

This is up between 5-10% from last week.

B. Strict Pronated McGill Pull-Up Cluster, 1 set of 22 reps, rest 10-15 seconds between each rep, explode up on each pull up.

C1. Single Leg Box Step-Ups, 6 reps/each leg x 3 sets, rest 60 seconds.

C2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 60 seconds.

D. Close Grip Bench Press, 5 sets of 2 reps, rest 1 minute.

Go up in weight from last week June 5th.

+

E. Complete the following of:

5 Sets of the following:

Run 400 Meters

15 Overhead Squats @ 95/65 lbs

Post Comments to Group Page.

Leave a Reply