Vagabond of the Month for June: Kristen Donohue
Proudest VB Way Moment: That I’m still here! Before joining Vagabond, I tried numerous programs and always lost interest after a few months. The knowledge, support, and positive energy at Vagabond are the best and what keep me here. I’ve definitely had some setbacks in the past nine years but the personalized coaching from Kevin, Heather, Jay and Juliette have helped me adapt to my changing needs and continue to be strong and healthy.
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I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes
Coach Suggested Warm-Up for Open Gym.. Please add warm up in on FRONT BOARD
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat/Upper Body Unilateral Press+ Conditioning
A1. High Bar Back Squat(Heel Lift If Needed), 3-5 reps x 4 sets, rest 30 seconds.
*Keep weight at 70-75% of best 1RM*
A2. Strict Pull-Ups, 6-8 reps or TRX Vertical Pull Ups, 6-8 reps or Assisted Pull Up Machine, 8-10 reps x 4 sets, rest 30 seconds.
B1. Single Leg Russian Box Step-Ups, 8 reps/each leg x 4 sets, rest 30 seconds.
Hold DB in each hand, low box, as you step on box, drive opposite leg up to flexed position
B2. DB Zotman Curls Double Arm, 10 reps x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
2 Sets of the following:
10 Minutes of the following:
40 Meter KB Farmers Walk
30 Jump Rope Singles
12 Goblet Squats or Wall Balls
10 Cal Assault Bike
5 Burpees
*Rest 2 Minutes between sets
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Clean Deadlift x 2 reps + Hang Squat Clean 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. KB or DB Row, 12 reps/each arm x 4 sets, rest 30 seconds.
B2. Cable Pull Thrus or Russian KBS, 12 rep x 4 sets, rest 30 seconds.
B3. DB Powell Raises or DB External Rotations, 10 reps/each arm x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
2 Sets of the following:
10 Minutes of the following:
15/12 Cal Row
8 DB Thrusters
4 Burpees
15/12 Cal Row
8 Pull Ups or TRX Row
4 Large Med Ball Slams
*Rest 2 Minutes between sets*
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