Vagabond of the Month for July: Matt Campbell
Best thing about Vagabond: Surprise… surprise… the community. I hate to sound like a broken record and recant the words of every other recipient who has had to answer this question but it’s true. The community at Vagabond is welcoming, accepting and all around one badass group of some really awesome individuals. This includes not only the members, but the coaches as well. The fact is… not many people look forward to going to the gym… for a lot of people it’s considered a chore. I think at Vagabond you will find that for most members this is not the case at all. I could harp on for hours about this but if you are a long time member you know what I mean… if you’re a fairly new member I recommend you stick around a little while to understand what I am talking about… you won’t be disappointed.
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Vagabond Open Gym Format New Schedule When Officially Open
Here is our new schedule to allow all to have more time to get to the gym during this “new normal”. This will allow all of you not too stress about getting to a class but be able to show up when you want and with your friends as well. This will allow us as a staff to shift our focus on coaching, teaching, helping and guiding each person and small group to the best of their ability and be able to give you guys more from all our staff and coaches during the open gym hours for PROPER, GUIDED COACHING instead of just managing a class. This will also allow all to feel comfortable in smaller groups and be able to choose when you want to come in! We will still have group classes on the weekends and our ever famous Partner Workout Saturday! More info to come but still same workouts from all 3 phase AND babysitting from 9-10 am as always. As 9 years ago I developed this 3 phase system to allow for more options for Vagabonds and to keep safe and be productive and this is the VBWAY!
PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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2 Sets of the following:
5 inch worms + Run 100 Meters + 10 Jumping Jacks + Run 100 meters + 5 Broad Jumps(GET READY) + Run 100 Meters
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Posterior Bending + Conditioning
A1. Front Squat, 3 reps x 5 sets, rest 15 seconds.
*1RM Data: March 22nd, 2021*
*Last week we did 4 reps*
A2. KB Rotational Row, 8 reps/each way x 5 sets, rest 60 seconds.
B1. Seated Cable leg Curls, 20 reps x 3 sets, rest 15 seconds.
B2. DB JM Press, 12 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
7 Sets of the following:
3 Minutes of the following:
100 Meter Run
20 Second FLR or Plank Hold
5 Cal Assault Bike
5 TRX Row
5 No Push Up Burpees
*Rest 1 Minute between sets*
*Start from where left off*+
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B. Fitness Phase
A. Clean Pull, 2 reps x 6 sets @ 100% of best 1RM clean, rest 60 seconds between sets.
B1. Single Leg Split Stance, 6 reps/each leg x 4 sets, rest 15 seconds.
*Can substitute single leg step ups, 6 reps/each leg*
B2. Barbell RDL, 10 reps or Cable Pull Thrus, 15 reps x 4 sets, rest 30 seconds.
B3. Lat Pull Down, 12-15 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
7 Sets of the following:
3 Minutes of the following:
10 Russian KBS
5 Cal Assault Bike
10 Goblet Squats or 5 Step-Ups/each leg
100 Meter Run
5 Pull Ups or Burpees
20 Second FLR Hold
*Rest 1 Minute between sets*
*Start from where left off*
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