"Vagabond of the Month for June: Jillian Rupple"(7.2.2015)

*Vagabond of the Month for June: Jillian Rupple*


“Walking in this door was the hardest thing I ever did. The benefits of being part of this community are far more mental for me than physical. Being fat my whole life, I never thought I could succeed at something like this and be accepted by a group like this. My confidence has grown exponentially and I have learned patience and dedication. I could not have done this without Kevin, Jay, Heather and all my friends. You guys have changed my life. Thank you for accepting this “fat mom” into your community. I love you”

Jillian Rupple

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice
3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Posterior Chain/Core+ Long Aerobic Duration
A1. Deadlift Traditional or Trap Bar Deadlift, 6.4.2 rep, rest 1 minute between sets.
A2. Hollow Holds Accumulation x 30 seconds x 3 sets, rest 1 minute between sets.
A3. Back Extensions @ 22×2, 10 reps x 3 sets, rest 1 minute between sets.
People can add weight under chin with dumbbell
B. AMRAP 18 Minutes of the following:
200 Meter Run or 250 Meter Row
14 Box Jumps
7 Push-Ups or Box Push-Ups
30 Single Unders or 15 Double Unders
Rest 30 Seconds After Every Set Completed
B. Fitness Phase
Snatch Intense/Core + Long Aerobic Duration-Tester Week
A1. Clean Deadlift @ 30×1, 3 reps @ 100% of best clean x 5 sets, rest 45 seconds between sets.
A2. Back Extensions @ 20×2, 10-12 reps x 5 sets, rest 45 seconds between sets.
People can scale to Weighted Back Extensions, hold dumbbell under chin
B. AMRAP 15 Minutes of the following: Finish As Much As You Can in Time Given
30 Walking Lunges
20 Burpees
30 Box Jumps @ 24/20
20 Push-Ups
30 Kettlebell Swings
20 Sit-Ups
30 Cal Row
20 Burpees
30 Hang Squat Cleans @ 105/70 lbs, 85/55 lbs
20 Calorie Airdyne or 14 Calorie Assault Bike
C. Competition Phase
Rest Day/Open Gym
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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