"Monday 5.13.2019 + The VB Way Lifting Class @ 6:35 pm + Next Vagabond Group Beginner Class: June 3rd

Week 4 of The Vagabond Way Lifting Class @ 6:35 pm, for all Levels:

Snatch Specific Warm-Up: Pull Unders

Demo + Explain

Snatch for the Day, build in weight.

RDL, 5 x 3 @ 100% of best clean.


1. Vagabond Next Beginners Class on June 3rd, 2019:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group 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 small group setting.

2. Kettlebell Kitchen At Vagabond:
We are excited to announce our partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
Ordering instructions and FAQs can be found here:
Please use the gym zip code 02375 when building your account

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of dynamic prep movement:
3-5 minutes of the following:
Assault Bike x 20 seconds
10 x Goblet Squats
Row x 20 seconds
5 x Indian Push-Ups @ 3 second hold with head pushing thru


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning

A. Strict Press, 1-2 reps x 4 sets, rest 45 seconds.

85% of your best 1RM, last time tested was 2/4/19.

B1 Tall Kneeling Single Arm Strict Press, 8 reps/each arm x 3 sets, rest 45 seconds.

B2. Single Arm Standing Cable Row, 10 reps/each arm x 3 sets, rest 45 seconds.


C. Conditioning of the following:

5 Sets of the following:

3 Minutes of the following:

5 DB Push Press

5 Ball Slams

5 Cal Assault Bike(100 Meter Run Sub)

Rest 90 seconds between sets


B. Fitness Phase

Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning

A. High Bar Back Squat, 80%, 2reps x 5 sets, rest 1 minute between sets.

1RM: December 3rd, 2018 or October 17thm 2018

B1. Single Leg Walking Lunges Heavy, 5/each leg x 3 sets, rest 30 seconds.

We did 6 reps on April 15th.

B2. Standing DB or KB Single Arm Press, 8 reps/each arm x 3 sets, rest 60 seconds.


C. Conditioning of the following of:

5 Sets of the following:

3 Minutes of the following:

5 Hang Power Cleans @ 115/80, 95/65 lbs(If you did Mother’s Day Workout, you can perform 5 American KBS @ 53/35 lbs)

5 Lateral Burpees

100 Meter Run(Sub 5 Cal Row)

Rest 90 seconds between sets


C. Competition Phase

Week 11

Snatch + Clean and Jerk + Squat Iso(Week 6 of Week 6) + Upper Body + Pull/Push + Bike Conditioning Tester

A. Front Squat 1 1/4 , 2 reps x 5 sets @ 50-60% of your best 1RM Front Squat, rest as needed between sets. 

1 Week Deload for Front Squat

Option 2: 5 Sets of 3 reps of Front Squat @ same tempo from last week, but do not go higher than 60% on your weight, this is a deload week, back to heavy next week.

B. Snatch, 75% x 1.1.1 reps, 85% x 1 rep x 2 sets, 75% x 1.1 reps, 85% x 1 rep x 2 sets, rest as needed.

C. Clean(Squat or Power), same % as Snatch.

D. Clean Deadlift, 100%, 3 reps x 5 sets, rest as needed.

15 reps

E. Ring Muscle-Ups, 10 sets of 2-3 reps unbroken, rest as needed between sets, make sure you rest long enough, that you hit 2-3 reps every set.


F. Complete the following on Assault Bike:

20 Sets of the following:

30 Seconds on/30 Seconds off

Women keep RPM 59-61 + Men Keep RPM between 64-66

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