Vagabond of the Month for September: Alyse Mciver
There are a lot of really great things about Vagabond but what sets it apart for me is the amazing ladies at babysitting. I have been a part of some really amazing gyms Who all have great communities and Vagabond is definitely one of them But having my children safe and taken care of by some truly amazing women elevates it to the next level. You can’t find that anywhere else. It’s an added bonus that the instructors are really good at what they do and anytime I need clarification or tips on how to do something better they come in was really great answers from workouts to stretches to form. All in all I’m super grateful to have found this gym (thank you Becca marinaro) And I see myself sticking around for a really long time!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
+
3 Sets of the following:
10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Upper Body Push/Upper Body Pull + Conditioning
A. Strict Barbell Press, 3 reps x 5 sets, rest 1 minute between sets.
*1RM Date: May 20th, 2021 + August 25th, 2021 for Bench Press*
*1RM Data: June, 30th, 2021 Strict Press*
*1RM Data: August 5th, 2021 for Push Press*
*We used 4 reps last week*
B1. Seated Rows, 15 reps x 4 sets, rest 60 seconds.
B2. DB Floor Press Single Arm ALT, 5 reps/each arm x 4 sets, rest 60 seconds.
*We did 6 reps/each arm last week*
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C. Conditioning of the following:
7 Sets of the following:
3 Minutes @ Mod, Sustainable Pace of:
12 Russian KBS
8 Cal Assault Bike or 10 Cal C2Bike
9 Goblet Squats
8 DB Floor Press or Push Press
20 Meter KB Farmer’s Walk
5 DB Curls or 5 Ball Slams or 5 TRX Row
*Rest 2 minutes between sets.*
*Start where left off*
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B. Fitness Phase
Posterior Chain Run + Conditioning
A. Snatch Cluster, 1.1.1.1 @ 75-80% of best 1rm x 5 sets, rest as needed.
*1RM Data: 10/4/21*
B1. KB Row Rotational, 12 reps/each way challenging x 4 sets, rest 30 seconds.
B2. AB Wheel Roll Outs, 10 reps or Hanging Knee Raises, 15 reps x 4 sets, rest 30 seconds.
B3. Machine Curls Slow Tempo Return(3 second lowering), 12 reps x 4 sets, rest 30 seconds.
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C. Conditioning of the following:
7 Sets of the following:
3 Minutes @ Mod, Sustainable Pace of:
3 Barbell Hang Power Snatches @ 115/80, 95/65, 75/45 lbs
6 Step-Ups/each leg or Walking Lunges/each way 6 reps
9 Cal Row
3 Strict Pull Ups or 6 TRX Row
6 DB Man Makers(3/each way, push up then + row/each arm, can go on knees to scale down for push up and row, 6 total reps)
20 Second Plank Hold
*Rest 2 minutes between sets*
*Start where left off*
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