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

+

A. Lifestyle Phase

Lower Body Squat/Upper Body Unilateral Press+ Conditioning

A1. Front Squat (Heel Lift If Needed), 2 reps @ 82-85% of 1RM x 4 sets, rest 15 seconds.

A2. Step-Down Explosive Box Jumps, 5 reps x 4 sets, rest 60 seconds.

B1. Single Leg Russian Step-Ups, 8 reps/each way x 4 sets, rest 30 seconds.

B2. TRX Row, 12 reps x 4 sets, rest 30 seconds.

+

C. Conditioning of the following:

5 Sets of the following:

20/15 Cal Row

15 Goblet Squats

10 DB Strict Press

5 Burpees

No rest between sets, just keep moving @ moderate pace

+

B. Fitness Phase:

Olympic Lifting + Upper Body Pull/Upper Body Press/Curl Asst + Conditioning

A. Hang Power Snatch x 2 reps + Mid Thigh Power Snatch x 2 reps + Overhead Squat x 2 reps x 4 sets, rest 1-2 minutes 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 Mix Grip Pull Up Cluster, 1.1.1.1 or Negative Pull Ups, 1.1.1.1.1.1  reps or TRX Vertical Pull Ups, 8-10 reps x 3 sets, rest 30 seconds.

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

B3. DB Zotman Curls, 10 reps x 3 sets, rest 60 seconds.

+

C. Conditioning of the following:

6 Sets of the following @ Moderate Pace of:

15/12 Cal Assault Bike 

12 Hang Power Cleans @ 135/95, 115/80, 95/65 lbs

9 Wall Balls or Front Squats(Front Squats Harder Option)

6 Burpees

No rest between sets, just keep moving @ moderate pace

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