"Vagabond Olympic Lifting Class + Vagabond of the Month for August"(9.8.2014)

*Vagabond of the Month for August: Keith Derba*


What’s the best thing about Vagabond?
The best thing about Vagabond would have to be the people. I’m not sure how the community is at other locations but the community at Vagabond is incredible. It’s amazing how a couple hundred people from many different walks of life have come together at Vagabond, all working towards a common goal of staying healthy and better living. I have been lucky to form a bond and so many close relationships at Vagabond. Looking forward to the future and not only the growth of Vagabond, but watching the growth of each member. Special thanks to the coaches, especially Kevin O’malley. Can’t wait to compete at the 2015 Northeast Regionals with TEAM VBC……Let’s Go!!!!

*Vagabond Olympic Lifting Class @ 6:35 pm. CLICK HERE FOR WORKOUT.*


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:
run 100 meters
5 face pulls
10 air squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Aerobic % Work
A1. High Bar Back Squat @ 70%, 3 reps x 5 sets, rest 1 minute between sets.
A2. Strict Pronated Pull-Ups @ 20×1, x 5 sets, rest 1 minute between sets.
If you cannot complete strict pull-ups, then perform the following of Negative Pronated Pull-Ups, x 5 sets
B. 3 Sets of the following @ High Aerobic Effort:
30 Second AMRAP of Kettlebell Swings
rest 15 seconds
30 Second AMRAP of DB Push Press or Barbell Push Press @ 75/45 lbs
rest 15 seconds
60 Second AMRAP of Calorie Airdyne
Rest 2 minutes between sets
B. Fitness Phase
Oly Intense + Squat Intense Iso-2nd Week/Upper Body Push + AMRAP High %
A. Power Snatch Cluster, 1.1 x 4 sets, rest 2 minutes between sets.
Pause at below knee for 3 second pause before full snatch
B1. Front Squat @ 22×1, 60% 3 reps x 3 sets, rest 1:30 between sets.
B2. DB Bench Press @ 30×1, 4-6 reps heavy x 3 sets, rest 1:30 between sets.
C. 21-15-9 of the following:
Power Clean @ 115/75 lbs
Row Calorie
C. Competition Phase
Back Squat Intense + Snatch Moderate + Clean and Jerk Moderate + Upper Body Pull/Single Leg + Gymnastics Based Grinder
*We are starting a new way of programming for Competition Phase. For those who can split the regular routine up into two parts, then you may do the bottom below as prescribed with AM + PM Sessions. Those who cannot do AM + PM Sessions, then just combine the two, and use 135 lbs/95 lbs or 125 lbs/85 lbs for weight for the Snatches.*
AM Session
A. High Bar Back Squat @ 20×1, 4 reps x 5 sets @ 70%, rest 2-3 minutes between sets.
B. Squat Snatch of the following weights:
70%, 1 rep x 3 sets
75%, 1 rep x 2 sets
70% , 1.1 x 1 set
C. Clean and Jerk of the following weights:
1.1.1 x 4 sets, every 60 seconds complete a set @ 60% of 1RM
D1. Strict Pronated Pull-Up Weighted, x 3 sets, rest 1:30 between sets.
D2. DB Split Squats @ 22×1, 8/each leg x 3 sets, rest 1:30 between sets.
Rest 3 Hours
PM Session:
E. For Time of the following movements:
21 Toes to Bar
8 Squat Snatch @ 155 lbs/105 lbs, 135 lbs/95 lbs
18 Toes to Bar
6 Squat Snatch @ 155 lbs/105 lbs, 135 lbs/95 lbs
15 Toes to Bar
4 Squat Snatch @ 155 lbs/105 lbs/135 lbs/95 lbs
12 Toes to Bar
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