VBWAY LIFTING CLASS @ 6:35 PM EVERY MONDAY FOR ALL LEVELS
Clean Specific Warm-Up/Pull Unders
Demo + Explain
Heavy Clean Pull + Clean
2 Rep Heavy Clean Deadlift
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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!
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3. Vagabond Night Out on Saturday, February 29th @ 7:00 pm @ La Cucina in Easton:
We will be having our Annual Winter Community Night out by celebrating the beginning of 2020 with a night out at La Cucina in Easton. All Vagabonds strongly encouraged to come and hang and be with the community. Yourself and significant other strongly encouraged to attend, and have some fun!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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5 Minutes of the following:
Assault Bike x 20 seconds
KBS Russian x 10 reps
Goblet Squats x 10 reps
Jump Rope x 20 seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat + Single Leg/Core + Conditioning
A. High Bar Back Squat(Heel Lift or Not), 10 reps x 3 sets, rest 1 minute between sets.
Suggested weight between 50-55%
Last time tested 1RM Data
October 1st, 2019, November 18th, 2019, December 24th, 2019
B1. Single Leg Walking Lunges, 6 reps/each leg x 2 sets, rest 45 seconds.
B2. Tall Kneeling Pallof Press, 8 reps/each way x 2 sets, rest 45 seconds.
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C. Conditioning of the following:
3 Sets of the following:
20 Goblet Squats Heel Lift if Needed
20/15 Cal Assault Bike
15-20 Burpees
50-75 Jump Rope Singles
Rest 2-3 Minutes 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. Barbell Strict Press, 5-7 reps x 3 sets, rest as needed between sets.
Last week we did 6-8 reps
B1. DB Bench Press, 10-12 reps x 3 sets, rest 45 seconds.
B2. DB Zotman Curls, 10-12 reps x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
3 Sets of the following:
30 Russian KBS(MAKE SURE YOU HIKE KB UP TO START)
25 Wall Balls
20 Burpees
Rest 2 minutes between sets
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C. Competition Phase
Deadlift Variation + Single Leg + Upper Body Pull + Upper Body Push + Core/PC + Cond.
A. Rack Deadlift Cluster, 1.1 @ knee height @ heavy weight x 5 sets, rest as needed between sets.
Same as last week, go up in weight from last week
B. High Bar Back Squat, 6 reps @ 65% x 3 sets, rest as needed between sets.
New Data for 1RM: January 23rd, 2020
C. Hang Power Clean, 5 sets of 3 reps, do not let go of barbell, do not do touch n go, rest as needed between sets.
We did 5 sets of 3 reps of Hang Power Clean on January 27th
D1. Double Arm DB Farmer’s Walk, 50 meters x 3 sets, rest 45 seconds.
D2. Ring Muscle-Ups, 3-5 reps or clusters of 1.1.1.1.1 x 3 sets, rest 120 seconds.
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E. Complete the following of:
3 Sets of the following:
1000 Meter Row Sprint, rest 6 plus minutes 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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