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
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3 Minutes of the following:
Client Option Warm-Up
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2 Sets of the following:
20 m High Knees + 10 High Hang Shrugs or 10 Russian KBS + 10 Hip Rocks + 10 Hang Power Cleans or 10 Slam Balls + 10 Goblet Squats + 10 Push Ups or Knee Push Ups
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A. Lifestyle Phase
Lower Body Squat/Upper Body Unilateral Press+ Conditioning
A1. Front Squat (Heel Lift If Needed), 5 reps @ 68-72% of 1RM x 4 sets, rest 30 seconds.
A2. Barbell RDL, 8 reps x 4 sets, rest 60 seconds.
B1. Single Leg Split Stance Weighted, 6 reps/each leg x 3 sets, rest 30 seconds.
*Last week we did 8 reps, this week we do 6 reps and go up in weight each set, you may use ABMAT or something under knee to reduce slamming, go down under control*
B2. Single Arm Alternating Standing KB Press, 6 reps/each arm x 3 sets, rest 30 seconds.
*Last week we did 8 reps/each arm, this week 6 reps, go up in weight, and keep elbows tight to body, and rotate KB up as you press.*
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C. Conditioning of the following:
6 Sets of the following
3 Minutes of the following:
5 Step-Ups/each leg
5 Cal Assault Bike
5 DB Push Press
30 Jump Rope Singles
*Rest 45 seconds between sets*
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Mid Thigh Power Cleans x 2 reps + Front 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 or Negative Pull Ups, 3-5 reps or TRX Vertical Pull Ups, 6-8 reps x 4 sets, rest 15 seconds.
B2. Tall Kneeling Single Arm KB or DB Press, 6 reps/each arm x 4 sets, rest 30 seconds.
*Last week we did 8 reps/each arm*
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C. Conditioning of the following:
6 Sets of the following
3 Minutes of the following:
5 Hang Power Cleans
5 Cal Assault Bike
5 Burpees
30 Jump Rope Singles or 20 Double unders
*Rest 45 seconds between sets*
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