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, 2 reps x 4 sets, rest 30 seconds.
*Last week we did 3 reps *
A2. Med Rotational Slams, 5 reps/each way x 5 sets, rest 60 seconds.
B1. TRX Vertical Pull Ups, 8-10 reps or Strict Pull Ups, 1.1.1.1.1.1.1 x 3 sets, rest 30 seconds
B2. Rope Tricep Push Downs, 15 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
12 Sets of the following:
90 Seconds of the following @ Consistent Effort of:
45 Seconds of Cal Row, Bike, or Run, then complete following in remaining time of:
5 DB Push Press
30 Jump Ropes
*Rest 30 Seconds between sets*
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B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A. Barbell Push Press, 80%, 2 reps x 5 sets, rest 30 seconds between sets, focus is speed.
Push Jerk: February 10th, 2022
Push Press: November 11th, 2021
Strict Press: December 30th, 2021
A2. DB Standing External Rotations , 10 reps/each arm x 4 sets, rest 45 seconds
A3. Seated Rows, 15 reps x 4 sets, rest 45 seconds.
A4. Single Arm Farmer’s Walk, 20 meters/each way x 4 sets, rest 45 seconds.
One length of the gym is 10 meters
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B. Conditioning of the following:
12 Sets of the following:
90 Seconds of the following @ Consistent Effort of:
45 Seconds of Cal Row, Bike, or Run, then complete following in remaining time of:
5 Thrusters Barbell or DB’s
5 No Push Up Burpees-take time on these, and make sure in good FLR Position in Bottom.)
*Rest 30 Seconds between sets*
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