Vagabond of the Month for November: Heather Jolly
I love Vagabond and the people who make up this community. Kevin has been supportive, and accommodating – always willing to help with modifications and suggestions. He checks in often and I truly feel like he cares about me as a person. I trust in and value his quality programming and the flexibility provided within each work out.
The coaches are the heart of Vagabond. They have such a kind, chill, and pleasant way about them. They are approachable and always happy to help in any capacity. I appreciate their time, hard work, and just being there for support and words of encouragement.
I’ve met so many good people during my time at Vagabond. Thank you to the members for helping to create a warm, welcoming, caring environment where all are committed to good health for themselves and each other.
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 Russian KBS + 10 Shoulder Taps/each way + 100 Meter Run + 10 Slam Balls + 10 Goblet Squats or OH Squats
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Upper Body Push/Upper Body Pull + Conditioning
A1. Barbell Strict Press, 4 reps x 4 sets, rest 30 seconds.
*Last week we did 5 reps on Friday 12/2*
A2. Hip Rocks, 10 reps x 4 sets, rest 30 seconds.
A3. Russian KBS, 15 reps x 4 sets, rest 30 seconds.
A4. Banded Pull Aparts, 20 reps x 4 sets, rest 30 seconds.
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B. Conditioning of the following:
5 Sets of the following:
5 Minutes @ Consistent Effort of:
10 Cal Row
5 DB Push Press
20 Second Quad Hold
10 Step Ups(5/each leg)
5 Ball Slams
*Rest 2 Minutes between sets*
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B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A. Barbell Push Press, 65%, 3 reps x 6 sets, rest 30 seconds between sets, focus is speed.
Push Jerk: February 10th
Push Press: November 11th
Strict Press: December 30th
B1. DB Half Kneeling Single Arm Press, 10 reps/each arm x 3 sets, rest 30 seconds.
B2. DB Standing EXT Rotation, 10 reps/each way x 3 sets, rest 30 seconds
B3. Deadbug Press, 8 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
5 Sets of the following:
5 Minutes @ Consistent Effort of:
8/6 Cal Assault Bike
8 DB Push Press SA Alt/each way
12 Russian KBS
8 DB Row/each way
20 Second KB Farmer’s Hold or Push Up Hold-Your Choice
*Rest 2 Minutes between sets*
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