Vagabond of the Month for November: Heather Jolly

I love Vagabond and the people who make up this community.  Kevin has been supportive, and accommodating – always willing to help with modifications and suggestions.  He checks in often and I truly feel like he cares about me as a person.   I trust in and value his quality programming and the flexibility provided within each work out. 

The coaches are the heart of Vagabond.   They have such a kind, chill, and pleasant way about them.  They are approachable and always happy to help in any capacity.   I appreciate their time,  hard work, and just being there for support and words of encouragement.

I’ve met so many good people during my time at Vagabond.   Thank you to the members for helping to create a warm,  welcoming,  caring environment where all are committed to good health for themselves and each other. 

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:

20 m Butt Kicks + 10 High Hang Shrugs or 10 Russian KBS + 20 Meter High Knees + 10 Hang Power Snatch or 10 Slam Balls + 10 Goblet Squats + 10 Shoulder Taps/each way

+

A. Lifestyle Phase

Lower Body Squat/Upper Body Unilateral Press+ Conditioning

A1. Front Squat (Heel Lift If Needed), 4 reps @ 72-76% of 1RM x 4 sets, rest 30 seconds.

A2. Broad Jumps, 5 reps x 4 sets, rest 30 seconds.

B1. Single Leg Walking Lunge Alternate Weighted, 6 reps/each leg x 3 sets, rest 30 seconds.

B2. Single Arm Alternating DB Floor Press, 8 reps/each arm x 3 sets, rest 30 seconds.

+

C. Conditioning of the following:

8 Sets of the following

3 Minutes of the following:

5 Goblet Squats

5 Cal Row

5 TRX Row

*Rest 45 seconds between sets*

*Start where you left off*

+

B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Below Knee Pause Snatch x 2 reps + Overhead Squats x 2 reps x 4 sets, rest as needed between sets.

*These are complexes and meant to be tough and grind, but do not miss any reps, feel comfortable and challenged at same time.*

B1. Weighted Pronated Pull Up Cluster, 1.1.1.1 or Negative Pull Ups, 4-6 reps or TRX Vertical Pull Ups, 7-9 reps x 3 sets, rest 15 seconds.

B2. Standing Double Arm KB or DB Press, 10 reps x 3 sets, rest 30 seconds.

+

C. Conditioning of the following:

8 Sets of the following

3 Minutes of the following:

5 Thrusters

8/6 Cal Assault Bike

5 Burpees

*Rest 30 seconds between sets*

*Start where you left off*

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