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, 2 reps x 5 sets, rest 15 seconds.
*1RM DATA: 2/25/25 + Work to Heavy Single-5-4-3-2-1 rep scheme*
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:
20 Minutes @ Sustainable Effort of:
8/6 Cal Assault Bike or 100 Meter Run
8 No Push Up Burpees
6 Step-Ups/each way
8/6 Cal Assault Bike or 100 Meter Run
8 DB Floor Press
6 Box Jumps or Ball Slams
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Barbell Strict Press, 6 reps x 4 sets, rest 60-90 seconds between sets.
*Coach Notes for Board: 1RM Data: 11/26/24 + 60-70% of 1RM*
B1. DB Skull Crushers, 12 reps x 2 sets, rest 30 seconds.
B2. Weighted Strict Pronated Pull Ups, 3-5 reps or 6-8 Strict Pronated Pull Ups or 8-10 Assisted Pull Up Machine x 3 sets, rest 30 seconds.
B3. Single Leg Box Step-Ups Foot Stays on Box, 8 reps/each way x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
20 Minutes @ Sustainable Effort of:
10/8 Cal Row
6 Pull Ups or TRX Row
4 Ball Slams
10/8 Cal Row
6 DB Thrusters
4 Box Jumps
20 Meter Farmers Walk DB or KB
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