“Wednesday 6.5.2019”

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.
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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.

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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!

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 option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

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

A1. Standing Single Arm Cable Pull Thru, 10 reps/each arm x 3 sets, rest 30 seconds.

A2. DB Powell Raises, 8 reps/each arm x 3 sets, rest 30 seconds.

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

A4. 4 Point Side Bridge Progression, 25 seconds/each side x 3 sets, rest 60 seconds.

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B. Conditioning of the following:

4 Sets of the following:

5 Minutes of the following:

10 Ball Slams

100 Meter Run

20 Walking Lunges(10/each side)

100 Meter Run

Rest 90 seconds between sets, start where you left off, so if left off at 7 ball slams, start at rep 8.

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B. Fitness Phase

Upper Body/Core/Upper Body/Core + Conditioning

A. Front Squat, 8 sets of 2 reps, rest 60 seconds between sets.

Last Time Tested 1RM: January 21st

We did 5 sets of 3 reps last week, this is Week 5, so we deload for the week, use low %, and focus on speed out of bottom

B1. Single Leg Box Step-Ups Weighted, 8 reps/each leg x 2 sets, rest 30 seconds.

B2. Standing Pallof Press, 10 reps/each way x 2 sets, rest 30 seconds.

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C. Conditioning of the following:

4 Sets of the following:

5 Minutes of the following:

5 Step-Down Box Jumps

10/8 Cal Assault Bike

10 Wall Balls

8/6 Cal Assault Bike

Rest 90 seconds between sets, start where you left off, so if left off at 7 wall balls, start at rep 8.

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C. Competition Phase

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

A. High Bar Back Squat, 5 sets of 3 reps @ 70-75% of your best 1RM, rest as need between sets.

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

B1. Single Leg KB Single Arm Rack Position, 5/each leg x 5 sets, rest 1-2 minutes between sets.

Have one KB in the front rack position, and step up with opposite leg, and keep leg on box you will be stepping up with the whole time for all 8 reps, then switch legs and kb in other rack position in arm.

B2. Weighted Pronated Pull-Ups, 5 sets of 2 reps, rest 1-2 minutes between sets.

We did 5 sets of 2 reps on May 22nd, go off of that weight and stay same or go up.

C1. Close Grip Bench Press, 5 sets of 2 reps, rest 1 minute.

Go up in weight from last week, May 29th.

C2. Standing Pallof Press, 6 reps/each way x 5 sets, rest 1-2 minutes between sets.

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D. Complete the following of:

4 Sets of the following:

5 Minutes on the Clock:

Run 100 Meters

8 Step Down Box Jumps

Run 100 Meters

10 DB Snatch(5/each arm)

Rest 2 minutes between sets

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