Vagabond of the Month for October: Tatiana N
Best thing about Vagabond:
The coaches! Since joining this year in February, there has not been one moment where I was not encouraged throughout my workouts. I’m not going to lie- there are times where I want to go down in weight or give up on a rep- and that’s when Jay, Heather, Kev, and Juliette are there pushing me to my max. There’s a common saying that says that you learn something new everyday and I truly believe that I learn something new every time I step foot into Vagabond, thanks to our coaches. A huge shout out to the best coaches ever that truly love what they do and for always being there when I feel like giving up!
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Vagabond Annual Holiday Party on Saturday, December 18th @ 7:00 pm to 11:00 pm:
Join us all on Saturday, December 18th from 7:00 pm to 11:00 pm, as we celebrate the Holidays with our closest Vagabond Friends for our Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.
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. High Bar Back Squat(Heel Lift If Needed), 6-8 reps x 3 sets, rest 30 seconds.
**1RM Data: 9/14/2020 or 1/4/21 +Last week we did 8-10 reps*
A2. TRX Row, 12 reps @ 0 second pause top position x 3 sets, rest 30 seconds.
B1. Single Leg Split Stance Squat, 8 reps/each leg x 3 sets, rest 30 seconds.
B2. Double Arm DB Zotman Curls, 10-12 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
22 Minutes of the following @ Hard Effort of:
250 Meter Row
12 DB Floor Press
50 Jump Rope Singles
12 DB Row(6/each arm)
20 Second FLR Hold or Shoulder Taps
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Below Knee Squat Clean Pause, 2 reps x 5 sets, rest as needed
*You will clean deadlift to high hang position, and then move to below knee, pause, and clean squat for 2 reps*
B1. Strict Pull Ups, 3.3.3.2 clusters reps x 3 sets or TRX Row, 10-12 reps, or Barbell Row, 10 reps x 3 sets, rest 45 seconds.
B2. Standing Double Arm KB or DB Press ALT, 8 reps/each way x 3 sets, rest 30 seconds.
B3. DB Hammer Curls, 10 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
22 Minutes of the following @ Hard Effort of:
15 Cal Assault Bike
12 Barbell Push Press
20 Double Unders(40 Jump Rope Singles)
15 Cal Row
12 Burpees
20 Double Unders(40 Jump Rope Singles)
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