"Vagabond of the Month for December: Stacey Green"(1.2.2015)
*Congrats to Vagabond of the Month for December: Stacey Green*
“What’s the best thing about Vagabond?
The best thing about Vagabond are the people and the coaches. I’ve learned so much in the last 2 years at Vagabond about my abilities and how to push myself. I’ve made some lifelong friends. All the coaches are so helpful and encouraging. I always have a blast when I go to the gym. My goals for 2015 are to get stronger so I’m able to complete the Cohasset 2015 Triathlon.”
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(Double or Single Leg)/Upper Body Pull(Row) + Posterior Chain/Core + Upper Body Pull Conditioning/Airdyne or Row or Jump Rope
A1. DB Box Step Ups @ 11×1, 10 reps/each side x 3 sets, rest 1 minute.
Compare to December 19th
A2. Ring Row Clusters @ 30×1, 4.4.2 reps x 3 sets, rest 1 minute.
People can elevate rings to make harder
B1. Back Extensions @ 30×1, 10-12 reps x 3 sets, rest 1 minute between sets.
B2. Hollow Rocks, 20 seconds x 3 sets, rest 1 minute between sets.
C1. DB External Rotations @ 30×1, 10 reps/each side x 3 sets, rest 45 seconds between sets.
C2. DB Standing Strict Single Arm Press @ 22×2, 8-10 reps/each side x 3 sets, rest 45 seconds between sets.
B. Fitness Phase
Squat Intense/Upper Body Push(Seated or Standing) + Upper Body Push Assistance/Core + LP2
A1. High Bar Back Squat @ 22×1, 4-6 reps x 3 sets, rest 1 minute between sets.
A2. DB Standing Press @ 30×1, 5-7 reps x 3 sets, rest 1 minute between sets.
Compare to December 5th
B1. Close Grip Bench Press @ 30×1, 5-7 reps x 3 sets, rest 1 minute between sets.
Look at December 26th
B2. Side Bridge, 22 seconds/each side x 3 sets, rest 1 minute between sets.
C. Airdyne Max Tester: 5 Minutes-Re-Test
Compare to November 26th
C. Competition Phase
Gymnastics Skill Prep Work + Front Squat Intense + Snatch + Clean and Jerk OTMEM + OTMEM Deadlift/Squat Based CP Battery(Muscle-Up Based)
A. 3 Rounds of the following for Quality:
1. Strict Handstand Push-Ups Regular Height, AMRAP 30 Seconds, rest as needed.
2. L-Sit Holds on Rings, 25 seconds total accumulation time, rest as needed.
3. Ring Pull-Ups, 4-6 reps, rest as needed between sets.
B. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
Rest 12 Minutes
B. High Bar Back Squat 1 rep max in High Bar Back Squat with 1 second pause, work to heavy or max. No more than 3-4 working sets for this.
C. Clean and Jerk, 50% x 3 reps @ above knee, 70% x 1 from ground, 80% x 1 from ground, 85% x 1 from ground, 50% x 3 reps above knee, rest 1:30 between sets.
D. 10 Minute AMRAP of the following:
50 Full Jump Burpees
25 Box Jumps @ 30/24 inches
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