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
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3 Minutes of the following:
Client Option Warm-Up
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2 Sets of the following:
100 Meter Run + 10 Cable Pull Thrus or 10 Hang Cleans(Up and Down Portion of the Clean-Shrug) + 10 Shoulder Taps/each way + 100 Meter Run + 10 Goblet Squats or 10 Hang Cleans(Elbows High and Outside) + 10 Goblet Squats or Front Squats
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Posterior Bending/Upper Body Pull + Conditioning
A1. Sumo Deadlift, 4 reps x 5 sets(Last week we did 5 reps), rest 15 seconds
A2. Pallof Press, 6 reps/each way @ 3 second hold each rep iso hold x 5 sets, rest 60-90 seconds.
B1. Russian KBS, 20 reps x 3 sets, rest 30 seconds.
B2. Tall Kneeling Chop, 10 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
10 Sets of the following:
8/6 Cal Assault Bike
6 Burpees
20 Second FLR Hold
4 DB Floor Press Challenging
20 Second Quad Hold
*Keep going for all 10 sets, no extended rest breaks, just keep moving.*
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B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A. Clean Cluster, 1.1.1.1 @ 85-90% of best 1rm x 5 sets, rest as needed.
*1RM Data: 9/27/21*
B1. DB Arnold Press, 12 reps x 4 sets, rest 30 seconds.
B2. Lat Pull Downs, 15 reps x 4 sets, rest 30 seconds.
B3. Standing Pallof Press, 6 reps/each way @ 2 second hold/each repetition x 4 sets, rest 30 seconds.
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C. Conditioning of the following:
8 Sets of the following:
10/8 Cal Row
8 Ring Push Ups Slow and Controlled or Regular Push Ups or Squat Rack Push Ups
6 Hang Power Cleans @ 115/80, 95/65 lbs
4 Ball Slams or Lateral Burpees
20 Meter KB Farmer’s Walk
*Keep going for all 8 sets, no extended rest breaks, just keep moving.*
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