“Wednesday 6.13.2018 + Next Vagabond Beginners: July 9th”

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

1. Vagabond Next Beginners Class on June 25th or July 9th, 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 Summer Party on Saturday, July 28th @ 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 August 5th! We’ll have food, yard games, swimming 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!

3. Kettlebell Kitchen At Vagabond:
We are excited to announce our new 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.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Ham, Glute, Prep Work
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Inch Worms
Rest 10 Seconds
30 Seconds of Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core/PC /Core+ Conditioning
A. Sumo Deadlift, 6 sets of 1 rep, 90% of best 1rm, rest 1-2 minutes between sets.
B1. DB Walking Lunges @ 11×1, 6 reps/each leg x 3 sets, rest 15 seconds.
B2. Banded Leg Curls, 20 reps x 3 sets, rest 60 seconds.
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C. Aerobic Moderate Work of the following:
Complete 3 Rounds of the following: Top of Every 5 Minutes complete the following of:
300 Meter Row
15-21 Goblet Squats
8-12 Russian KBS
300 Meter Row
So you will go for 3 sets, you will start at the 0 markers, 5 marker, and 10 marker.

B. Fitness Phase
Posterior Bending Core /PC/Core+ Conditioning
A. Traditional Deadlift, 6 sets of 1 rep, 90% of best 1RM, rest 1-2 minutes between sets.
B1. Double Leg Banded Curls, 20 reps x 3 sets, rest 15 seconds.
B2. KB Goblet Hold Walking Lunges @ 11×1, 6 reps/each leg x 3 sets, rest 60 seconds.
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C. Aerobic Moderate Work of the following:
Complete 3 Rounds of the following: Top of Every 5 Minutes complete the following of:
12/10 Cal Assault Bike
15-21 Wall Balls
8-12 Step-Down Box Jumps
12/10 Cal Assault Bike
So you will go for 3 sets, you will start at the 0 markers, 5 marker, and 10 marker.

C. Competition Phase
Upper Body Press/Core + Oly Snatch + Upper Body Press/Upper Body Pull + Conditioning
A. Close Grip Bench Press, 3 reps x 5 sets, 75%, rest 1-2 minutes between sets.
B. Snatch Deadlift, 100%, 3 reps x 5 sets, rest as needed between sets.
C. Strict Handstand Push-Ups, on the minute, every minute x 8 minutes of:
4-6 repetitions @ depth(Athlete chooses height of handstand push-ups depth)
D1. Tall Kneeling KB Strict Press, 6-8 reps x 3 sets, rest 45 seconds.
D2. Banded Push-Downs, 20 reps x 3 sets, rest 45 seconds.
D3. DB Zotman Curls, 10-12 reps x 3 sets, rest 45 seconds.
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E. Complete the following of:
3 Sets of the following:
30/20 Cal Row
20 DB Snatches Alternating(10/each arm) @ 70/45 lbs
10 Overhead Squats @ 115/80 lbs
No rest between sets, just keep moving thru.

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