"Monday 1.6.2020 + Week 3 of VBWAY Lifting Class @ 6:35 pm + Vagabond of the Month for December: Brian Jaspon"

Vagabond of the Month for December: Brian Jaspon

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“The coaches, the programming, and every Vagabond member.  The coaches are constantly watching my form and providing me with techniques for improvement.  The programming is always new and exciting with every workout.  The programming keeps me healthy and injury free while pushing me to my limit each and every day.  I look forward to reviewing the workout every night and seeing what the next day has in store for me.  Every Vagabond member contributes to me successfully completing the workouts.  You all hold me accountable and push me to my limits.  This includes the strongest and fastest Vagabonds as well as the new members.  Without you all working out beside me, I wouldn’t push myself and continue to improve.  My sincerest thanks to Kevin, the coaches, and all of the Vagabond members for contributing to my health and wellbeing.”

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VBWAY Lifting Class Every Monday @ 6:35 pm

Snatch Warm-Up

Demo + Explain

Snatch up to Weight

EMOTM 12 Minutes: 6 Hang Power Snatch

Remaining time, Snatch Deadlifts @ 105%, 5 x 3

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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!

CLICK HERE TO REGISTER

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
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3 Sets of the following of Coach Run Warm-Up:
30 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
5 indian push ups(focus on t-spine opening)
Rest 10 Seconds

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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, 5-7 reps x 3 sets, rest 1 minute between sets.

1RM Data: 2/4/19 or 5/20/19

Last week we did 6-8 reps for Barbell Strict Press

B1. DB Push Press Alternating Single Arm, 8 reps/each arm x 2 sets, rest 45 seconds.

You will press with left arm and keep right arm stationary in up position, and then will press with right arm and keep left arm stationary in up position, do this for 5 reps each arm

B2. DB Powell Raises, 8 reps/each arm x 2 sets, rest 45 seconds.

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C. Conditioning of the following:

16 Minutes on the Clock of the following:

5 DB Floor Press

10 Cal Assault Bike

5 TRX Rows

20 Jump Rope Singles

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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, 6 sets of 2 reps, rest 60 seconds between sets.

We did 5 sets of 3 reps on December 30th.

B1. TRX Row, 6-8 reps @ 3 second hold @ top position x 3 sets, rest 45 seconds.

B2. DB Strict Press, 10 reps x 3 sets, rest 45 seconds.

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C. Conditioning of the following:

16 Minutes on the Clock of the following:

5 Barbell Strict Press @ weight chosen by client

10 Cal Row

5 Kipping Pull-Ups or TRX Row

20 Second KB Farmer’s Hold

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C. Competition Phase

Deadlift Variation + Single Leg + Upper Body Pull + Upper Body Push + Core/PC + Cond.

A. Sumo Deadlift, 5 sets of 1 reps, rest as needed between sets.

Last week we did 5 sets of 2 reps, go up in weight this week.

B. Front Squat, 8 sets of 1 rep, rest as needed between sets.

Use 80% of 1rm

C. Hang Power Snatch, 5 sets of 1 reps @ 90% of your best 1rm Hang Power Snatch, rest as needed between sets.

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 Leg Split Squats Alternating, 5 reps/each leg x 4 sets, rest 60 seconds.

Have one KB in one hand in farmer hold position, and other hand free of weight.

D2. Toes to Bar, 12 reps unbroken or 6.6 cluster sets x 4 sets, rest 90 seconds.

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E. Complete the following of:

10 Sets of the following:

100 Meter Row Sprint, rest 60-90 seconds between sets.

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