VBWAY Barbell Conditioning Class @ 6:35 pm Every Monday Night
Snatch Specific Warm-Up
Demo + Explain
Snatch Skill Work
Snatch Deadlifts, 4 x 3 @ 105%
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Schedule for Holiday Week:
Tuesday, December 24th, 2019(XMAS EVE): 530 am open gym, 6 am, 715 am, 9 am, 12 pm, gym closes 1 pm.
Wednesday, December 25th, 2019(XMAS): Gym Closed
Thursday, December 26th, 2019: 830 am open gym, 9 am, 12 pm, 430 pm, 535 pm, 635 pm, 735 pm
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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.
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
A1. DB or KB Push Press, 5 reps x 3 sets, rest 45 seconds.
On October December 16th, we did 4-6 reps, try to go up in weight this week, stay there.
A2. DB Standing Curls, 8-10 reps x 3 sets, rest 45 seconds.
A3. DB Bench Press Alternating Single Arm Press, 5 reps/each arm x 3 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
On December 9th we did 6 reps/each arm
A4. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
18 Minutes of the following @ mod pace of:
150 Meter Row
12 DB Floor Press
30-50 Jump Rope Singles
20 Second KB Farmer’s Hold
Move @ own pace, moderate pace
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B. Fitness Phase
Upper Body Press Horizontal or Vertical(Every Other Week)+ Upper Body Push/Upper Body Pull + Conditioning
A1. Push Press, 55% of 1RM, 3 sets of 5 reps, rest 60 seconds.
A2. Lat Pull-Down, 10-12 reps x 3 sets, rest 60 seconds.
A3. DB Laying on Bench Tricep Ext, 10 reps x 3 sets, rest 60 seconds.
A4. DB Powell Raises, 8 reps/each arm x 3 sets, rest 60 seconds.
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B. Conditioning of the following:
18 Minutes of the following @ mod pace of:
8 Cal Assault Bike
12 DB Bench Press
8 Box Jumps Step-Down
20 Second FLR Hold
Move @ own pace, mod pace.
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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 3 reps, rest as needed between sets
B. Front Squat, 5 sets of 3 reps, rest as needed between sets.
Use 65% of 1rm
C. Hang Power Clean, 5 sets of 1 reps @ 90% of your best 1rm Hang Power Clean, 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, 5 reps/each leg x 4 sets, rest 60 seconds.
D2. Ring Dips, 8-10 reps or Clusters or 3.2.1.3.2.1 x 4 sets, rest as needed.
You can also do a core movement of your choice, we will be doing MUSCLE UPS on Tuesday inside XMAS Workout.
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E. Complete the following of:
2 Sets of the following:
Row 1750 Meters, rest 4-6 minutes between sets, not an all out effort, sustainable.
500 Meter Row Time Trial: October 4th, 2019
2000 Meter Row Time Trial: October 21st, 2019
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