Vagabond of the Month for October: Tatiana N
Best thing about Vagabond:
The coaches! Since joining this year in February, there has not been one moment where I was not encouraged throughout my workouts. I’m not going to lie- there are times where I want to go down in weight or give up on a rep- and that’s when Jay, Heather, Kev, and Juliette are there pushing me to my max. There’s a common saying that says that you learn something new everyday and I truly believe that I learn something new every time I step foot into Vagabond, thanks to our coaches. A huge shout out to the best coaches ever that truly love what they do and for always being there when I feel like giving up!
+
Vagabond Annual Food Drive Virtually with Gift Cards Between November 8th- November 21st Collection Time
We’ll be collecting donations thru November 8th thru November 21st to directly benefit the Easton Food Pantry-
Perishable item or grocery gift cards are what we will be collecting this year!
+
Vagabond Annual Holiday Party on Saturday, December 18th @ 7:00 pm to 11:00 pm:
Join us all on Saturday, December 18th from 7:00 pm to 11:00 pm, as we celebrate the Holidays with our closest Vagabond Friends for our Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.
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 Hip Rocks + 10 Meter High Knees + 10 Head Nods + 10 M High Knee Skips + 10 Goblet Squats + 10 M Butt Kicks
+
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*
*Use mod weight, we used 4 reps last week on 11/10/21*
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*
+
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*
+
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.
+
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*
Post Comments to Group Page.