“Monday 2.3.2020 + VBWAY Lifting Class @ 6:35 pm”

VBWAY LIFTING CLASS @ 6:35 PM

Clean Specific Warm-Up

Demo + Explain

Clean Pull + Clean + Front Squat x 15 minutes

Clean Deadlifts, 3 reps x 3 sets @ 115%

EMOTM X 8-10 Minutes of:

Odd: 5 Squat Clean

Even: 12/9 Cal Row

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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

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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!

VBWAY NEW HOODIES COMING! ORDER FORMS WILL BE AT FRONT DESK!

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 dynamic prep movement:
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3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 push-ups or knee push-ups

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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, work to a heavy single, 10 minute time limit, build in weight.

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

Last week we did 2-3 reps for Barbell Strict Press

B1. DB Single Arm Floor Press Alternating, 6 reps/each arm x 3 sets, rest 30 seconds.

Last week we did 8 reps/each arm

B2. Lat Pull-Downs, 10-12 reps x 3 sets, rest 45 seconds.

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C. Conditioning of the following:

4 Sets of the following:

15 DB Push Press

15 Ball Slams

15/12 Cal Row

30 Second FLR Hold

No rest between sets, just keep moving thru.

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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, 6-8 reps x 3 sets, rest as needed between sets.

Last week we did 8-10 reps

B1. DB Curls, 10-12 reps x 3 sets, rest 45 seconds.

B2. DB Push Press, 4 reps heavy x 3 sets, rest 45 seconds.

We did 5 reps on January 27th, go up in weight.

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C. Conditioning of the following:

4 Sets of the following:

12 Barbell Push Press @ 95/65, 75/45 lbs

12 Hang Power Cleans

10/8 Cal Assault Bike

30 Second KB Farmer’s Hold

No rest between sets, just keep moving thru.

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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.

B. High Bar Back Squat, 8 reps @ 60% x 3 sets, rest as needed between sets.

New Data for 1RM: January 23rd, 2020

C. Hang Power Snatch, 5 sets of 3 reps, do not let go of barbell, do not do touch n go, rest as needed between sets.

D1. Single Leg Split Squats, 5 reps/each leg x 3 sets, rest 45 seconds.

D2. Toes to Bar Unbroken, 15-20 reps x 3 sets, rest 120 seconds.

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E. Complete the following of:

4 Sets of the following:

750 Meter Row Sprint, rest 5 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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