"Vagabond of the Month for May: Kat Austin"(6.3.2015)
*Vagabond of the Month for May: Kat Austin*
My proudest accomplishment(s) in my training:
“Well the most obvious is being part of Team Vagabond at the Northeast Regionals this year, it was an incredible experience! Seriously everything I do at Vagabond is a proud accomplishment. I had to work hard (very hard) to learn muscle ups and lots of the other gymnastics movements and I am thankful for every failed attempt and every word of encouragement because it made the end result so much sweeter!”
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Run Option
3-5 Minutes of the following:
Quad Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Pull-Up Assistance/PC + Hard Push Lactate
A1. DB Box Step-Ups @ 11×1, 8-10 reps/each side x 3 sets, rest 45 seconds between sets.
A2. DB External Rotations @ 30×1, 8 reps/each side x 3 sets, rest 45 seconds between sets.
A3. KB Deadlifts @ 30×1, 12-15 reps x 3 sets,. Rest 90 seconds between sets.
Focus on Pushing Butt Back First and Feeling Stretch in Hamstrings and Posterior Chain
B. For Time of the following @ Hard Effort:
30 Cal Airdyne
30 Cal Row
B. Fitness Phase
Front Squat Intense/Upper Body Pull/Core + Hard Push Lactate
A1. Front Squat @ 20×1, 7-9 reps x 3 sets, rest 1 minute between sets.
Compare to May 27th, 8-10 reps
A2. Weighted Dip Cluster, 3.3 x 3 sets, rest 1 minute between sets.
Scale to Banded Dips, 6-10 reps x 3 sets
A3. Weighted Side Bridges, 20 seconds/each side x 3 sets, rest 1 minute between sets.
B. For Time of the following:
25 Thrusters @ 95/65, 75/45 lbs unbroken
Run 200 Meters
Sub 2 Minutes and 30 Seconds is Goal
C. Competition Phase
Front Squat Intense + Press Snatch Grip or Snatch Balance + Snatch Deadlift + Aerobic Based(Run/Row/Airdyne Work Mixed w/ Gymnastics Skills)
A. Front Squat, 3 reps x 6 sets @ 70%, rest 1-2 minutes between sets.
B. Snatch Push Press, 4 reps x 4 sets, rest 1-2 minutes between sets.
C. Snatch Deadlift, 5 reps x 3 sets, rest 1-2 minutes between sets.
D. For Time of the following:
Run 800 Meters
Then right into the following:
30-20-10 of :
Overhead Squat @ 115/75 lbs, 95/65 lbs
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