Vagabond of the Month for December: Marianne Kiely

Proudest VB Way Moments

• The first time Kevin called me a Pain in the Ass! I had arrived!
• First time I could actually do a plank hold for longer than 1 minute.
• Feeling safe in a gym as a part of VB Fitness.
• After I lost 110 lbs. and  was working with Kevin 1: 1 for about 3 months, one weekend I was able put one side of my butt up onto the tailgate of a pick up , then the other side and could go from a squat position to a standing position, without rolling around the bed of the truck like a fish out of water!! No longer a flounder! Proud moment!

I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes

2-3 Sets of the following for suggested warm up:

5 Inch Worms

5 Goblet Squats

5 Broad Jumps

10 Meter Spiderman Stretch/each way

5 DB Strict Press

5 Ball Slams

5 Shoulder Taps/each way

10 Pallof Press(5/each way)

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body Squat + Conditioning

A1. Barbell Push Press, 4 reps x 4 sets, rest 15 seconds.

*70-75% of 1RM or Moderate, Doable Weight.*

A2. Single Leg Split Stance Weighted, 8 reps/each leg x 4 sets, rest 45 seconds.

B1. Seated Rows, 10-12 reps x 4 sets, rest 60 seconds.

B2. Machine or DB Traditional Curls, 15 reps x 3 sets, rest 45 seconds.

B3. DB RDL or Barbell RDL, 12 reps x 3 sets, rest 45 seconds.

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C. Conditioning of the following:

2 Sets of the following:

10 Minutes @ Moderate Pace Work of:

40 Jump Rope Singles

20 Meter KB Farmers Walk

15/12 Cal Row

10 DB Push Press

5 Ball Slams

*Rest 2 Minutes between sets*

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Hang Power Clean, build to challenging 3 rep(no clusters + can move the barbell down to mid thigh and clean) x 5 sets, rest as needed between sets.

B1. Weighted Pronated Pull Up Cluster, 1.1.1 x 4 sets, rest 30 seconds.

*People can sub in Assisted Pull Up Machine, 4-6 reps make challenging but good reps or Banded Pull Ups, 6-8 reps*

B2. Viking Press, 10 reps x 4 sets, rest 30 seconds.

B3. DB Hammer Curls, 10 reps x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

2 Sets of the following:

10 Minutes @ Moderate Pace Work of:

8/6 Cal Assault Bike or 100 Meter Run

6 Burpees

4 Ball Slams

8/6 Cal Assault Bike or 100 Meter Run

6 Wall Balls or 

4 Pull Ups or TRX Row

*Rest 2 Minutes between sets*

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