Vagabond of the Month for November: Steph Sementelli
Best thing about Vagabond:
I got to know a lot of great ppl, very supportive community. The group environment is very motivating when working out. The coaches are amazing and a wealth of knowledge. They really take the time to give you pointers and work with you. They will always give you that little push you need when you feel like stopping mid workout.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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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
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Posterior Bending/Upper Body Pull + Conditioning
A1. Sumo Deadlift, 1 rep heavy x 5 sets(Last week we did 2 reps), rest 15 seconds
A2. Deadbug Pressing Against Wall, 5 reps/each way @ 4 second hold each rep iso hold x 4 sets, rest 60-90 seconds.
B1. Russian KBS, 15 reps x 3 sets, rest 30 seconds.
B2. Pallof Press, 10 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
Start: 500 Meter Row or 25 Cal Assault Bike
Right into the following of:
14 Minutes of Work of the following:
20 Second FLR Hold or Plank Hold
9 Goblet Squats
20 Second KB Farmer’s Hold
6 DB Row/each arm
20 Second Side Bridge/each way
3 Burpees
Right into the following of to finish workout:
500 Meter Row or 25 Cal Assault Bike
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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. Seated DB Double Arm Curl to Press, 12 reps x 4 sets, rest 30 seconds.
B2. Lat Pull Downs, 15 reps x 4 sets, rest 30 seconds.
B3. Pallof Press Standing, 6 reps/each way @ 2 second iso hold each rep x 4 sets, rest 30 seconds.
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C. Conditioning of the following:
Start: 500 Meter Row or 25 Cal Assault Bike
Right into the following of:
14 Minutes of Work of the following:
20 Second FLR Hold or Plank Hold
9 Wall Balls
20 Second KB Farmer’s Hold
6 DB Snatch/each arm
20 Second Side Bridge/each way
3 Box Jumps
Right into the following of to finish workout:
500 Meter Row or 25 Cal Assault Bike
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