Vagabond of the Month for November: Carlye Pina
Proudest VB Way Moment: Being able to squat, and really just do actual lifts without back pain. Crazy to think a year ago, my back pain was almost debilitating
I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes
2-3 Sets of the following for suggested warm up:
5 Inch Worms
5 Goblet Squats
5 Broad Jumps
10 Meter Spiderman Stretch/each way
5 DB Strict Press
5 Ball Slams
5 Shoulder Taps/each way
10 Pallof Press(5/each way)
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat + Conditioning
A1. Close Grip Bench Press, 3 reps x 4 sets, rest 15 seconds.
*1RM DATA: 2/25/25 + 70-75% of 1RM + Coach Notes-please put on board*
A2. Single Leg Split Stance Weighted, 8 reps/each leg x 4 sets, rest 30 seconds.
B1. Weighted Pull Ups Cluster(Fast Pulls), 1.1.1 reps x 4 sets or Strict or Banded Pull Ups or Assisted Pull Up Machine, 8-10 reps x 4 sets, rest 30 seconds.
B2. Single Arm Alternating Standing KB or DB Press, 8 reps/each arm x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
5 Sets of the following
5 Minutes of the following:
8 Goblet Squats
8 DB Floor Press
8/6 Cal Assault Bike or 100 Meter Run
8 DB Hammer Curls
8 No Push Up Burpees
*Rest 45 seconds between sets*
*Start from where left off*
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Mid Thigh Power Cleans x 2 reps + Front Squats x 2 reps x 4 sets, rest as needed between sets.
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B1. Mountain Skiers, 10 reps x 4 sets, rest 30 seconds.
B2. DB Flys, 12 reps x 4 sets, rest 30 seconds.
B3. Standing Split Stance Cable Row, 12 reps/each way x 4 sets, rest 30 seconds.
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C. Conditioning of the following:
5 Sets of the following
5 Minutes of the following:
4 Hang Power Cleans @ 115/80, 95/65 lbs
8 Burpees
100 Meter Run or 10/8 Cal Row
4 Box Jumps
8 Wall Balls or OH Squats
100 Meter Run or 10/8 Cal Row
*Rest 45 seconds between sets*
*Start where you left off*
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