VBWAY Lifting Class @ 6:35 pm Every Monday Night
Snatch Specific Warm-Up/Pull Unders
Demo + Explain
Snatch Up to Weight
EMOTM 18 Minutes of:
Even: 5 Power Snatch
Odd: Burpee
Snatch Deadlift, work to a heavy 3 rep with good form.
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1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.
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2. Vagabond Kettlebell Speciality Class on Sunday, February 16th @ 10:00 am-11:30 am:
The Turkish Get Up (TGU) is a technical, yet powerful exercise. Incorporating TGU’s into your workouts can help
- Create a solid core
- Improve shoulder health and stability
- Build strength
In this workshop, we will review the StrongFirst standards of the TGU, breaking down the movement step by step. If you want to learn the basics or fine tune your TGU this workshop is for you!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Focus on Hip Opening + Calf Mobility
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4-5 Minutes of the following:
20 Seconds of russian kbs
15 Jumping Jacks
20 Second Assault Bike/Row
5 Banded Monster Walks/each side
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical/ Upper Body Row/Core/Curls+ Conditioning
A. Barbell Strict Press, 4-6 reps x 3 sets, rest 1 minute between sets.
1RM Data: 2/4/19 or 5/20/19
Last week we did 5-7 reps for Barbell Strict Press
B1. DB Push Press Alternating Single Arm, 6 reps/each arm x 2 sets, rest 45 seconds.
B2. DB Ext Rotations, 8 reps/each arm x 2 sets, rest 45 seconds.
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C. Conditioning of the following:
3 Sets of the following:
5 Minutes of Work of the following:
150 Meter Row
8 DB Bench Press
16 Box Step-Ups(8/each leg)
Rest 90 seconds between sets
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B. Fitness Phase
Upper Body Press Horizontal or Vertical(Every Other Week)+ Upper Body Push/Upper Body Pull + Conditioning
A. Close Grip Bench Press, 5 sets of 1 rep, rest 60 seconds between sets.
We did 6 sets of 2 reps on January 6th.
B1. Strict Pronated Bodyweight Pull Up Cluster, 5.4.3.2.1 x 3 sets, rest 45 seconds.
If you cannot perform pull ups, you may do banded strict pull ups or Strict Negative Pull Up Cluster, 3.2.1 x 3 sets.
B2. DB Push Press, 8 reps x 3 sets, rest 45 seconds.
We did 10 reps on December 30th, go up in weight.
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C. Conditioning of the following:
3 Sets of the following:
5 Minutes of Work of the following:
8 Cal Assault Bike
8 Barbell Push Press @ 95/65 lbs
8 Front Squats @ above weight or Goblet Squat-Client Choice
Rest 90 seconds between sets
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C. Competition Phase
Deadlift Variation + Single Leg + Upper Body Pull + Upper Body Push + Core/PC + Cond.
A. Snatch Grip Deadlift @ 110% of your best 1RM, 3 reps x 5 sets, rest as needed between sets.
B. Front Squat, work to one set @ 85%, then cut it down, no more than 5 sets to get to 85% for 1 rep
Use 85% of 1rm
C. Work to heavy Hang Power Clean for 1 Rep, 10 minute time limit, 90-95% of your best 1RM, NO MORE.
We did Hang Power Snatch on December 16th, we did 5 sets of 2 reps
We did Hang Power Clean on December 9th, 5 sets of 2 reps
We did Hang Power Snatch Single on December 2nd.
We did heavy single of Hang Power Cleans on November 25th
We did 5 sets of 1 rep on November 18th for Snatch.
We did 5 sets of 1 rep on November 11th for Clean.
We did 5 sets of 2 reps on November 4th for Clean.
We did 5 sets of 3 reps on October 28th for Clean
We did 5 sets of 3 reps on October 4th, 2019 for Snatch
We did 5 sets of 2 reps on October 21st, 2019 for Snatch
D1. Single Arm KB Waiters Walk, 30 Seconds left arm, rest 15 seconds, 30 seconds right arm x 3 sets, rest 45 seconds.
D2. Ring Muscle-Ups, AMRAP 2 Minutes x 3 sets, rest 120 seconds.
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E. Complete the following of:
8 Sets of the following:
200 Meter Row Sprint, rest 90-120 seconds between sets.
2000 Meter Row Time Trial: December 30th, 2019
500 Meter Row Time Trial: October 4th, 2019
2000 Meter Row Time Trial: October 21st, 2019
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