Vagabond of the Month for November: Steph Sementelli
Best thing about Vagabond:
I got to know a lot of great ppl, very supportive community. The group environment is very motivating when working out. The coaches are amazing and a wealth of knowledge. They really take the time to give you pointers and work with you. They will always give you that little push you need when you feel like stopping mid workout.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
+
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
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Lower Body Squat/Upper Body Unilateral Press+ Conditioning
A1. High Bar Back Squat(Heel Lift If Needed), 1-2 reps x 4 sets, rest 30 seconds.
**1RM Data: 9/14/2020 or 1/4/21 +Last week we did 2-3 reps*
A2. KB Rotational Row, 6 reps/each way x 3 sets, rest 30 seconds.
B1. Single Leg Split Stance Weighted, 6 reps/each leg x 3 sets, rest 30 seconds.
B2. Single Arm KB Tall Kneeling Single Arm Strict Press, 10 reps/each arm x 3 sets, rest 30 seconds.
+
C. Conditioning of the following:
12 Sets of the following:
90 Seconds of the following:
45 Second Cal Assault Bike Mod Effort or Row Cal Mod Effort
Remaining time complete the following of:
5 Russian KBS
5 Goblet Squats
*Rest 45 seconds between sets*
+
B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Ground Power Clean @ 65%, 1.1.1.1.1 x 5 sets, rest as needed
*Full Clean from Ground*
B1. KB Rotational Row, 6 reps heavy/each arm x 3 sets, rest 15 seconds.
*Last week we did 8 reps/each arm*
B2. Half Kneeling Single Arm KB or DB Press, 6 reps/each arm x 3 sets, rest 30 seconds.
*Last week we did 8 reps/each arm*
B3. Banded Face Pulls, 20 reps x 3 sets, rest 30 seconds.
+
C. Conditioning of the following:
10 Sets of the following:
90 Seconds of the following:
45 Second Cal Assault Bike Mod Effort or Row Cal Mod Effort
Remaining time complete the following of:
5 Hang Power Cleans @ 135/95, 115/80, 95/65 lbs
5 Front Squats or OH Squats
*Rest 30-45 seconds between sets*
Post Comments to Group Page.