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 Snatches(Up and Down Portion of the Clean-Shrug) + 10 Shoulder Taps/each way + 100 Meter Run + 10 Goblet Squats or 10 Hang Snatches(Elbows High and Outside) + 10 Goblet Squats or OH Squats
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Posterior Bending/Upper Body Pull + Conditioning
A1. Sumo Deadlift, 3 reps x 4 sets(Last week we did 4 reps), rest 15 seconds
A2. Pallof Press, 5 reps/each way @ 2 second hold each rep iso hold x 4 sets, rest 60-90 seconds.
B1. Cable Pull Thrus, 15 reps x 3 sets, rest 30 seconds.
B2. FLR Shoulder Taps, 10 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
8 Sets of the following:
8 Cal Assault Bike or 12 Cal C2Bike
8 Russians KBS
6 DB Floor Press Single Arm/each arm
8 DB Curls
6 Goblet Squats
*No rest between sets, just keep moving*
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B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A. Snatch Cluster, 1.1.1.1 @ 85-90% of best 1rm x 5 sets, rest as needed.
*1RM Data: 10/4/21*
B1. DB Arnold Press Seated, 12 reps x 4 sets, rest 30 seconds.
B2. Seated Rows, 15 reps x 4 sets, rest 30 seconds.
B3. AB Wheel or Barbell Roll Outs, 8 repetitions x 4 sets, rest 30 seconds.
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C. Conditioning of the following:
8 Sets of the following:
30 Jump Rope Singles(20 Double Unders)
12 Cal Assault Bike or 15 Cal C2Bike
8 Russians KBS
6 DB Push Press Single Arm/each arm
8 DB Curls
6 Goblet Squats or 5 Walking Lunges/each way
*No rest between sets, just keep moving*
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