Vagabond of the Month for September: Alyse Mciver
There are a lot of really great things about Vagabond but what sets it apart for me is the amazing ladies at babysitting. I have been a part of some really amazing gyms Who all have great communities and Vagabond is definitely one of them But having my children safe and taken care of by some truly amazing women elevates it to the next level. You can’t find that anywhere else. It’s an added bonus that the instructors are really good at what they do and anytime I need clarification or tips on how to do something better they come in was really great answers from workouts to stretches to form. All in all I’m super grateful to have found this gym (thank you Becca marinaro) And I see myself sticking around for a really long time!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3 Minutes of the following:
Client Option Warm-Up
+
2 Sets of the following:
10 m High Knees + 10 High Hang Snatch Shrugs or 10 Russian KBS + 10 m Butt Kicks + 10 Hang Power Snatch or 10 Slam Balls + 10 Goblet Squats + 10 Hip Rocks
+
A. Lifestyle Phase
A1. High Bar Back Squat(Heel Lift If Needed), 4-6 reps x 4 sets, rest 30 seconds.
**1RM Data: 9/14/2020 or 1/4/21 +Last week we did 5-7 reps*
B1. TRX Vertical Pull Up @ 2 second hold chin above, 8 reps x 3 sets, rest 30 seconds.
B2. Single Leg Split Stance Weighted, 8 reps/each leg x 3 sets, rest 30 seconds.
B3. Single Arm Alternating Standing KB Press, 8 reps/each arm x 3 sets, rest 30 seconds.
+
C. Conditioning of the following:
2 Sets of the following
9 Minutes of the following:
6 DB Floor Press
15/12 Cal Row
6 TRX Rows
15/12 Cal Assault Bike
*Rest 3 Minutes between sets*
+
B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Ground Power Snatch @ 65%, 1.1.1.1.1 x 5 sets, rest as needed
*Full Snatch from Ground*
B1. KB Rotational Row, 10 reps heavy/each arm x 3 sets, rest 15 seconds.
B2. Half Kneeling Single Arm KB or DB Press, 10 reps/each arm x 3 sets, rest 30 seconds.
B3. Single Leg Banded Pull Aparts, 10 reps/each way x 3 sets, rest 30 seconds.
+
C. Conditioning of the following:
2 Sets of the following
9 Minutes of the following:
5 Hang Power Cleans @ 115.80, 95.65 lbs
15/12 Cal Assault Bike
5 Pull Ups or 5 TRX Rows
50 Jump Rope Singles or 30 Double Unders
15/12 Cal Row
*Rest 3 Minutes between sets*
Post Comments to Group Page.