“Tuesday 1.7.2020”

Categories: Blog,Competition Phase,Fitness Phase,Lifestyle Phase

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.


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!


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up
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


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body Squat + Single Leg/Core + Conditioning

A. Front Squat, 5-7 reps x 3 sets, rest 1 minute between sets.

Go up in weight from last week, we did 6-8 reps

B1. Single Leg Box Step-Ups Single Arm, 6 reps/each leg x 3 sets, rest 45 seconds.

One DB in one hand, and other hand is free of weight.

B2. Tall Kneeling Pallof Press, 6 reps/each way x 3 sets, rest 45 seconds.


C. Conditioning of the following:

6 Sets of the following:

8 Goblet Squats

10 Cal Row

8 No Push-Up Burpees

24 Second Plank Hold

Rest 20 seconds between sets


B. Fitness Phase

Olympic Lifting + PC/Core + Conditioning

A. Hang Power Snatch, 5 sets of 1 rep, rest as needed between sets.

1RM Data: April 10th, 2019

We did 5 sets of 2 reps on December 24th for Hang Position

B1. Single Leg Split Squats, 6 reps/each leg x 3 sets, rest 45 seconds.

B2. Tall Kneeling Pallof Press, 6 reps/each way x 3 sets, rest 45 seconds.


C. Conditioning of the following:

6 Sets of the following:

8 Wall Balls

10 Cal Assault Bike

8 Burpees

50 Jump Rope Singles(25 Double Unders)

Rest 20 seconds between sets


C. Competition Phase

Squat + Snatch + Clean and Jerk + Gymnastics Focus + Conditioning

A. Push Jerk Mod, 90%, no more than 5 sets to hit 90% of your best Push Jerk.

B. Snatch, 85% Cluster Sets, 1.1 x 5 sets, rest 2 minute between sets.

Week 5 Snatch

C. Snatch Grip RDL, 80% of best snatch, 3 sets of 8 reps, rest as needed between sets.

D1. Strict Handstand Push-Up Cluster Depth, 5.3.1 x 4 sets, rest 15 seconds.

D2. Wall Balls, 20 reps x 4 sets, rest 30 seconds.

D3. Chest to Bar Pull-Ups Cluster, 8.6.4 x 4 sets, rest 45 seconds.

D4. 75 Double Unders x 4 sets, rest 120 seconds.


E. 5 Sets of the following:

6 Power Cleans @ 155/105 lbs unbroken

12 Lateral Burpees

6 Cal Assault Bike Hard Sprint

Rest 4-6 times greater than your work time

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