Vagabond of the Month for December: Allison Mac
Best thing about Vagabond:
The people. No doubt! The people at this gym create the whole atmosphere. They make me want to try my hardest, keep coming back and of course laugh along the way.
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 spiderman stretch/each way + Run 100 Meters + 10 Pallof Press/each way + Run 100 meters + 10 Shoulder Taps/each way + Run 100 Meters + 5 samson stretch/each way
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Lower Body Squat/Upper Body Unilateral Press+ Conditioning
A1. Front Squat (Heel Lift If Needed), 5 reps @ 68-72% of 1RM x 3 sets, rest 30 seconds.
*1RM Data: 9/14/20 or 1/4/21*
A2. Barbell RDL, 8 reps x 3 sets, rest 30 seconds.
B1. Single Leg Split Stance Weighted, 4 reps/each leg x 3 sets, rest 30 seconds.
*Last week we did 5 reps, this week we do 4 reps and go up in weight each set, you may use ABMAT or something under knee to reduce slamming, go down under control*
B2. Single Arm Alternating Standing KB Press, 6 reps/each arm x 3 sets, rest 30 seconds.
*Last week we did 5 reps/each arm, this week 8 reps, go up in weight, and keep elbows tight to body, and rotate KB up as you press.*
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C. Conditioning of the following:
5 Sets of the following
4 Minutes of the following:
5 Goblet Squats
10 Cal Assault Bike
5 Russian KBS
40 Jump Rope Singles
10 Cal Row
*Rest 90 seconds between sets*
*Start where you left off*
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Ground Power Clean @ 75%, 1.1.1.1.1 x 5 sets, rest as needed
*Full Clean from Ground*
B1. Double Arm Landmine Row or Barbell Row, 8-12 reps x 4 sets, rest 15 seconds.
B2. Tall Kneeling Single Arm KB or DB Press, 5 reps/each arm x 4 sets, rest 30 seconds.
*Last week we did 6 reps/each arm*
B3. Machine Curls, 15 reps x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
5 Sets of the following
4 Minutes of the following:
5 Front Squats
10 Cal Assault Bike
5 Hang Power Cleans
40 Jump Rope Singles
5 Burpees
*Rest 90 seconds between sets*
*Start where you left off*
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