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.
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
Upper Body Push/Upper Body Pull + Conditioning
A1. Trap Bar Deadlift, 5 reps x 4 sets, rest 30 seconds.
1RM DATA: Trap Bar- 10/24/24- Coach Notes for Board
A2. Pallof Press, 6 reps/each way x 4 sets, rest 1 minute between sets.
B1. DB Skull Crushers, 12 reps x 4 sets, rest 30 seconds.
B2. Single Leg DB RDL on Bench New Movement, 10 reps/each way x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 45 Second Bike or Row Hard Pace
Minute 2: 45 Seconds of: 5 SL Walking Lunges/each way or Step-Ups/each way + 5 DB Russian KBS or Ball Slams
Minute 3: 45 Seconds of: Bike or Row Hard Pace
Minute 4: 45 Seconds of: 20 Jump Ropes + 5 DB Snatch/each way
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Trap Bar Deadlift, 4 reps x 4 sets, rest as needed between sets.
*Coach Notes: 70-75% of 1RM*
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B1. Standing Split Stance Landmine Press, 12 reps/each way x 3 sets, rest 30 seconds.
B2. DB/KB SL RDL on Bench New Movement, 10 reps/each way x 3 sets, rest 30 seconds.
B3. Pallof Press with Rotation Banded or Cable, 8 reps/each way x 3 sets, rest 30 seconds.
B4. Cable Face Pulls Only From EYE Position, 15 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 45 Second Bike or Row Hard Pace
Minute 2: 45 Seconds of: 5 SL Walking Lunges/each way or Step-Ups/each way + 5 Hang Power Cleans 2 115/80, 95/65 lbs
Minute 3: 45 Seconds of: Bike or Row Hard Pace
Minute 4: 45 Seconds of: Ball Slams, Box Jumps, or Burpees
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