Vagabond of the Month for December: Marianne Kiely
Proudest VB Way Moments
- The first time Kevin called me a Pain in the Ass! I had arrived!
- First time I could actually do a plank hold for longer than 1 minute.
- Feeling safe in a gym as a part of VB Fitness.
- After I lost 110 lbs. and was working with Kevin 1: 1 for about 3 months, one weekend I was able put one side of my butt up onto the tailgate of a pick up , then the other side and could go from a squat position to a standing position, without rolling around the bed of the truck like a fish out of water!! No longer a flounder! Proud moment!
I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes
3 Sets of the following for suggested warm up:
20 Meter High Knees
5 Push Ups
5 Burpees
20 Meter Butt Kicks
5 Goblet Squats
5 Pull Ups or TRX Row
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body + Upper Body ASST/Upper Body Pull+ Conditioning
A1. Barbell Bench Press, 8 reps x 4 sets, rest 60 seconds.
*Coach Notes For Board: Use 75-80% of your best 1RM*
A2. Pallof Press, 8 reps/each way x 4 sets, rest 60 seconds.
B1. Single Leg Box Step-Ups(Foot On Box), 8 reps/each way x 4 sets, rest 30 seconds.
Coach Notes Please Put on Board: Knee Over Toe on Box
B2. Mountain Skiers, 12 reps x 4 sets, rest 30 seconds.
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C. Conditioning of the following
5 Sets of the following:
4 Minutes on the Clock of the following:
8 DB Thrusters
8 Cal Assault Bike or 100 Meter Run
8 TRX Row
8 Cal Assault Bike or 100 Meter Run
8 No Push Up Burpees
*Rest 30 Seconds Between Sets*
*Start Where Left Off*
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Hang Power Snatch, build to challenging 3 rep, 12 minute time limit.
1RM DATA: 4/15/24
B1. DB Half Kneeling Press, 12 reps/each way x 3 sets, rest 15 seconds.
B2. Cable Pull Thrus, 15 reps x 3 sets, rest 30 seconds.
B3. Strict Mix Grip Weighted Pull Ups, 3-4 reps or Strict Bodyweight or Banded Pull Ups, 6-8 reps or Assisted Pull Up Machine, 8-10 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
5 Sets of the following:
4 Minutes on the Clock of the following:
10 Burpees
8 Cal Row
20 Double Unders(40 Jump Ropes)
8 Cal Row
10 DB Renegade Row(5/each way)
*Rest 30 Seconds Between Sets*
*Start Where Left Off*
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