“Wednesday 7.11.2018”

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

1. Vagabond Next Beginners Class on July 23rd, 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:
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
15 Seconds of Squat Jumps or Air Squats-Client Choice
Rest 10 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core + Conditioning
A1. Traditional Deadlift, 5 sets of 3 reps, rest 1 minute.
Look at June 27th, we did 5 sets of 3 reps, build upon that, if you kept your numbers.
A2. Standing Pallof Press, 6 reps/each way x 5 sets, rest 1 minute.
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B. 5 Sets of the following @ Hard Effort of:
30 Seconds of Russian KBS
rest 10 seconds
30 Seconds of Ball Slams
rest 15 seconds
60 Seconds of Row(Increase effort every 20 seconds on row)
rest 90 seconds(during rest time you must be walking, not sitting, and keeping active)

B. Fitness Phase
Lower Body/Core + Conditioning
A1. Front Squat, 65%, 5 sets of 3 reps, rest 1 minute between sets.
A2. Standing Pallof Press, 6 reps/each way @ 2 second iso hold @ outwards position x 3 sets, rest 1 minute between sets.
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B. 5 Sets of the following @ Hard Effort of:
30 Seconds of Power Snatch from Ground @ 95/65, 75/55 lbs
rest 10 seconds
30 Seconds of Step-Down Box Jumps
rest 15 seconds
60 Seconds of Assault Bike or 10 Meter Shuttle Run(Increase effort every 20 seconds on row)
rest 90 seconds(during rest time you must be walking, not sitting, and keeping active)

C. Competition Phase
Posterior Chain Bend/Core + PC/Upper Body + PC/Upper Body + Conditioning
A1. Trap Bar Deadlift, 5 sets of 3 reps, 80% of best deadlift, rest 1 minute between sets.
A2. AB Wheel Roll-Outs, 5 sets of 8-10 reps, rest 1 minute between sets.
C1. Reverse Hyper, 20 reps @ moderate weight x 3 sets, rest 45 seconds.
C2. Strict Handstand Push-Up Cluster Depth, 5.5.5 x 3 sets, rest 90 seconds.
D1. Russian KBS Heavy, 15 reps x 3 sets, rest 45 seconds.
D2. KB Tall Kneeling Double Arm Press, 8-10 reps x 3 sets, rest 90 seconds.
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E. Barbell Conditioning of the following:
Every Minute on the Minute x 10 Minutes of the following:
3 Hang Power Cleans + 3 Hang Squat Cleans, athlete chooses weight, go up every minute if you want, end at a weight that is challenging, and hold on!

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