Vagabond of the Month for October: Janine Canuto
What’s the best thing about Vagabond: Everyone is friendly and wants you to do well. I love having Jay as my coach, he is very patient with me. He is pleasant, and has a positive attitude. He is always willing to work with me to accommodate my busy schedule. Kevin is also great at checking in and making sure things are going well. Overall it’s been a great place and I love being part of the Vagabond Community!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3 Minutes of the following:
Client Option Warm-Up
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2 Sets of the following:
10 m High Knees + 10 High Hang Cleans Shrugs or 10 Russian KBS + 10 m Butt Kicks + 10 Hang Power Cleans or 10 Slam Balls + 10 Goblet Squats + 10 Hip Rocks
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A. Lifestyle Phase
A1. High Bar Back Squat(Heel Lift If Needed), 3-5 reps x 4 sets, rest 30 seconds.
**1RM Data: 9/14/2020 or 1/4/21 +Last week we did 4-6 reps*
A2. TRX Row @ 3 second hold top position, 6 reps x 3 sets, rest 30 seconds.
B1. Single Leg Split Stance Weighted, 6 reps/each leg x 3 sets, rest 30 seconds.
*You may use ABMAT or something under knee to reduce slamming, go down under control*
B2. Single Arm Alternating Standing KB Press, 10 reps/each arm x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
3 Sets of the following
7 Minutes of the following:
5 Russian KBS
10 Cal Assault Bike
5 Goblet Squats
30 Jump Rope Singles
*Rest 2 Minutes between sets*
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Ground Power Clean @ 70%, 1.1.1.1.1 x 5 sets, rest as needed
*Full Clean from Ground*
B1. KB Row, 10 reps heavy/each arm x 3 sets, rest 30 seconds.
B2. Tall Kneeling Single Arm KB or DB Press, 8 reps/each arm x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
3 Sets of the following
7 Minutes of the following:
5 Hang Power Snatch @ 115.80, 95.65 lbs, 85/55 lbs
12/8 Cal Row
5 Pull Ups or 5 TRX Rows
12/8 Cal Assault Bike
5 Front Squat or OH Squats
*Rest 2 Minutes between sets*
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