Vagabond of the Month for October: Janine Canuto
What’s the best thing about Vagabond: Everyone is friendly and wants you to do well. I love having Jay as my coach, he is very patient with me. He is pleasant, and has a positive attitude. He is always willing to work with me to accommodate my busy schedule. Kevin is also great at checking in and making sure things are going well. Overall it’s been a great place and I love being part of the Vagabond Community!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3 Minutes of the following:
Client Option Warm-Up
+
2 Sets of the following:
100 Meter Run + 10 Russian KBS + 10 Shoulder Taps/each way + 100 Meter Run + 10 Slam Balls + 10 Goblet Squats or OH Squats
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Posterior Bending/Upper Body Pull + Conditioning
A1. Landmine Deadlift, 10 reps x 5 sets, rest 15 seconds
A2. Standing Pallof Press, 5 reps/each way @ 2 second hold each rep out x 5 sets, rest 60-90 seconds.
B1. Goblet Squat, 12 reps @ 2 second pause x 3 sets, rest 30 seconds.
B2. Monster Band Glute Bridges or Hip Thrust Banded, 15-20 reps x 3 sets, rest 30 seconds.
+
C. Conditioning of the following:
8 Sets of the following:
8 DB Floor Press
8 Walking Lunges/each way
8 Shoulder Taps/each way
8 Cal Assault Bike or 10 C2Bike Hard Sprint
+
B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A1. 2 Barbell Push Press + 1 Barbell Strict Press + 2 Barbell Push Jerk+ 1 Barbell Push Press Complex x 4 sets, rest 15 seconds between sets.
B1. KB Rotational Row, 10 reps/each way x 4 sets, rest 30 seconds.
B2. Pallof Press Standing, 5 reps/each way @ 2 second iso hold each rep x 4 sets, rest 30 seconds.
B3. DB Hammer or Bicep Board Curls, 10-12 reps x 4 sets, rest 30 seconds.
+
C. Conditioning of the following:
8 Sets of the following:
8 DB Push Press Single Arm Alternate/each side
4 Box Jumps Step-Down
8 Burpees
4 Hang Power Cleans
20 Meter KB Farmer’s Walk
Post Comments to Group Page.