“Monday 2.28.2022”

Vagabond of the Month for January: Ryan Mac

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I know it’s the answer everyone gives but it’s absolutely the people. From the incredible coaches to the other members everyone is so supportive of one another. Whether it’s encouraging someone through a workout or asking about life outside the gym, it’s easy to see how genuinely everyone cares for each other. Vagabond is a community I’m truly proud to be apart of. 

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
+
3 Sets of the following:

10 Hip Rocks + 10 Meter High Knees + 10 Head Nods + 10 M High Knee Skips + 10 Goblet Squats + 10 M Butt Kicks

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II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Lower Body Squat/Upper Body Unilateral Press+ Conditioning

A. Front Squat (Heel Lift If Needed), 3 reps @ 60% x 8 sets, rest 30 seconds.

*1RM Data: 9/14/20 or 1/4/21*

B1. Single Leg Curtsy Lunge Alternate, 8 reps/each leg x 3 sets, rest 30 seconds.

B2. Single Arm Alternating DB Bench Press, 10 reps/each arm x 3 sets, rest 30 seconds.

B3. DB Double Arm Hammer Curls, 12 reps x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

3 Sets of the following:

8 Minutes @ Sustainable Effort of:

30 Jump Rope Singles

15 Goblet Squats

10 Cal Assault Bike

5 Burpees

*Rest 3 minutes between sets*

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Hang Power Snatch Cluster @ 80%, 1.1.1.1.1 x 5 sets, rest as needed

B1. Weighted Mix Grip Pull Up Cluster, 1.1.1 or Negative Pull Ups, 4-6  reps or TRX Vertical Pull Ups, 10 reps x 3 sets, rest 15 seconds.

B2. Standing Double Arm KB or DB Press, 12 reps x 3 sets, rest 30 seconds.

B3. DB Hammer Curls, 15 reps x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

3 Sets of the following:

8 Minutes @ Sustainable Effort of:

15 Cal Row

12 Wall Balls

9 Burpees 

6 DB Man Makers(No Push Up, just 6 row/each arm in Plank Position)

3 Hang Power Snatch @ weight chosen by client

*Rest 3 minutes between sets*

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