Week 99(Week of 12/2/24) Day 1: A. Assisted Pull Up Machine @ 30×1, 4-5 challenging reps x 4 sets or Banded Pull Ups, 5-6 reps x 4 sets. Advanced: Strict Pull Ups, 4-8 reps x 4 sets. B1. Seated Cable Pull Downs, 12-15 reps/each…
Vagabond of the Month for November: Rudy Dajie Proudest VBWAY moments: VBWAY has been instrumental in my growth and development both physically and mentally. With the coaching of Kevin O’Malley, I have achieved and maintained my desired physique and health. I have been able to…
Born: Quincy, MA From: Easton, Ma Days/times: Mornings M,W,F Proudest moment: Children being born Proudest VBWAY moments: VBWAY has been instrumental in my growth and development both physically and mentally. With the coaching of Kevin O’Malley, I have achieved and maintained my desired physique and health. I have…
Vagabond of the Month for October: Brittany Russell Proudest accomplishment in my training: Being consistent with morning workouts and getting out of my comfort zone. Before Vagabond, I would have never attempted a hang power snatch I. Dynamic and Mobility Prep Warm-Up:2-3 Minutes of Bike/Row/Jump Rope…
Vagabond of the Month for October: Brittany Russell Proudest accomplishment in my training: Being consistent with morning workouts and getting out of my comfort zone. Before Vagabond, I would have never attempted a hang power snatch I. Dynamic and Mobility Prep Warm-Up:2-3 Minutes of Bike/Row/Jump Rope…
Vagabond of the Month for October: Brittany Russell Proudest accomplishment in my training: Being consistent with morning workouts and getting out of my comfort zone. Before Vagabond, I would have never attempted a hang power snatch I. Dynamic and Mobility Prep Warm-Up:2-3 Minutes of Bike/Row/Jump Rope…
Vagabond of the Month for October: Brittany Russell Proudest accomplishment in my training: Being consistent with morning workouts and getting out of my comfort zone. Before Vagabond, I would have never attempted a hang power snatch I. Dynamic and Mobility Prep Warm-Up:2-3 Minutes of Bike/Row/Jump Rope…
Vagabond of the Month for October: Brittany Russell Proudest accomplishment in my training: Being consistent with morning workouts and getting out of my comfort zone. Before Vagabond, I would have never attempted a hang power snatch I. Dynamic and Mobility Prep Warm-Up:2-3 Minutes of Bike/Row/Jump Rope…
Week 98(Week of 11/25/24) Day 1: A. Assisted Pull Up Machine @ 30×1, 6-8 challenging reps x 4 sets or Banded Pull Ups, 6-8 reps x 4 sets. Advanced: Strict Pull Ups, 6-8 reps x 4 sets. B1. Standing Low Cable Row, 12-15 reps/each…
Vagabond of the Month for October: Brittany Russell Proudest accomplishment in my training: Being consistent with morning workouts and getting out of my comfort zone. Before Vagabond, I would have never attempted a hang power snatch I. Dynamic and Mobility Prep Warm-Up:2-3 Minutes of Bike/Row/Jump Rope…