VBWAY Lifting/Barbell Conditioning Class @ 6:35 pm Every Monday
Snatch Specific Warm-Up
Demo + Explain
Hang Snatch Skill Work
Snatch Deadlifts, 5 x 2 @ 105% of best Snatch
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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 9th Annual Holiday Party on Saturday, December 14th @ 7:00 pm to 11:00 pm:
Join us all on Saturday, December 14th from 7:00 pm to 11:00 pm, as we celebrate the Holidays with our closest Vagabond Friends for our 10th Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.
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3. Vagabond Annual Toy Drive for the Boston Children’s Hospital on Saturday, December 21st @ 9:00 am Workout:
Join us all month long in December for the annual Vagabond Toy Drive to support the child life specialists at Boston Children’s Hospital. This is our 7th year partnering with our friends at Flynn’s Farm and we hope this is the most generous year yet! We will top off the drive with a benefit workout on 12.21- RSVP now @ our Facebook Annual Toy Drive Page.
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 option
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Coach Run Warm-Up:
4-5 Minutes of the following:
20 Seconds Airdyne/Row
10 Reps Banded Monster Walks/each way
20 Second Plank Hold
10 Rep Goblet Squats
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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, 5-7 reps x 3 sets, rest 45 seconds.
On October Decmber 2nd, we did 6-8 reps, try to go up in weight this week, stay there.
A2. DB Standing Zotman Curls, 8-10 reps x 3 sets, rest 45 seconds.
A3. DB Bench Press Alternating Single Arm Press, 6 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 8 reps each arm
On November 25th we did 8 reps/each arm
A4. DB Powell Raises, 8 rpes/each arm x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
For Time of the following:
50/40 Cal Row
40 Russian KBS
40/30 Cal Row
30 Box Step-Ups(15/each leg)
30/20 Cal Row
20 DB Push Press
20/10 Cal Row
50 Meter KB Farmer’s Walk(Inside Gym)
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B. Fitness Phase
Upper Body Press Horizontal or Vertical(Every Other Week)+ Upper Body Push/Upper Body Pull + Conditioning
A1. DB Bench Press, 4 reps x 3 sets heavy, rest 45 seconds.
On November 25th, we did 5 reps
A2. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds.
A3. DB JM Press, 8-10 reps x 3 sets, rest 45 seconds.
A4.. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
For Time of the following:
40/30 Cal Assault Bike
35 Burpees
30/20 Cal Assault Bike
25 Front Squats
20/15 Cal Assault Bike
15 Hang Power Cleans @ 115/80, 95/65 lbs
15/10 Cal Assault Bike
10 Push Press
10/5 Cal Assault Bike
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C. Competition Phase
Deadlift Variation + Single Leg + Upper Body Pull + Upper Body Push + Core/PC + Cond.
A. Traditional Deadlift, 5 sets of 1, rest as needed between sets.
Make sure it’s not a slow eccentric, get right to the bottom. Heavy load, bring bar right to ground.
This is week 3 of 3 for traditional deadlift.
B. Rack Bottom Front Squat, 1 rep x 5 sets, rest as needed.
Go up in weight from November 25th, we did 1 reps for 5 sets*
C. Hang Power Clean, 5 sets of 2 reps @ 80% of your best 1rm Hang Power clean, rest as needed between sets.
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 3 sets, rest 60 seconds.
D2. AB Wheel Roll-Outs Pallof Press, 10 reps x 3 sets, rest 60 seconds.
D3. Chest to Bar Pull-Up Cluster, 10.6.2 x 3 sets, rest 60 seconds.
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E. Complete the following of:
4 Sets of the following:
Row 750 Meters, rest 180 seconds 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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