Vagabond of the Month for November: Carlye Pina

Proudest VB Way Moment: Being able to squat, and really just do actual lifts without back pain. Crazy to think a year ago, my back pain was almost debilitating

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 Push/Upper Body Pull + Conditioning

A. Trap Bar Deadlift, 4 reps x 5 sets, rest 15 seconds.

*70-75% of best 1RM: Coach Notes Please Put on Board*

B1. DB Row, 10 reps/each way x 4 sets, rest 30 seconds.

B2. Lat Pull Downs, 12 reps x 4 sets, rest 30 seconds.

B3. Russian KBS or Cable Pull Thrus, 12 reps x 4 sets, rest 30 seconds.

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C. Conditioning of the following:

22 Minutes on the Clock of the following @ Moderate, Controlled Pace of:

20 Jump Ropes

15/12 Cal Row

10 TRX Row

8 DB Hanging Power Cleans

6 Step-Ups/each way

4 Ball Slams

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B. Fitness Phase

A. Barbell Strict Press, 8 reps x 4 sets, rest 60-90 seconds between sets.

*Coach Notes for Board: 1RM Data: 11/26/24 + 50-60% of 1RM*

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B1. Weighted Pronated Pull Up Cluster, 3-5 reps or Assisted Pull Up Machine, 6-8 reps or TRX Vertical Pull Ups, 8-10 reps x 3 sets, rest 15 seconds.

B2. DB Single Arm Floor Press Knees Flexed, 12 reps/each arm x 3 sets, rest 30 seconds.

B3. DB Hammer Curls Split Stance, 12 reps x 3 sets, rest 60 plus seconds.

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C. Conditioning of the following:

22 Minutes on the Clock of the following:

10/8 Cal Assault Bike

10 DB Snatch(5/each way)

10 Push Ups or HSPU(5 reps)

10/8 Cal Assault Bike

10 Toes to Bar or Hanging Knee Raises or Sit-Ups

10 Step-Ups(5/each way) weighted or non weighted

20 Double Unders(40 Jump Ropes)

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