Vagabond of the Month for November: Carlye Pina
Proudest VB Way Moment: Being able to squat, and really just do actual lifts without back pain. Crazy to think a year ago, my back pain was almost debilitating
I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes
2-3 Sets of the following for suggested warm up:
60 Second Cardio Option
5 Spiderman Stretch/each way
5 Ball Slams
10 Glute Bridges
10 Banded Clam Shells/each way
5 Samson Stretch/each way
5 Burpees
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body + Upper Body ASST/Upper Body Pull+ Conditioning
A. Barbell Push Press, 3 reps x 5 sets, rest 30 seconds.
*80-85% of 1RM or Moderate, Doable Weight.*
B1. Russian Med Ball Twists, 10 reps/each way x 4 sets, rest 60 seconds.
B2. Strict Pronated Pull Ups, 6-8 reps or Assisted Pull Up Machine, 6-8 reps or Banded Strict Pull Ups, 6-8 reps x 4 sets, rest 60 seconds.
B3. DB or Barbell Skull Crushers, 10-12 reps x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
2 Sets of the following:
10 Minutes on the Clock of the following:
30 Second Plank Hold
20 Jump Rope Singles
10/8 Cal Row
5 TRX Row or Pull Ups or Ball Slams
30 Meter KB Farmers Walk
10 DB Bench Press
5 Box Jumps
*Rest 90 seconds between sets*
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A1. Close Grip Bench Press, 2 reps x 4 sets, rest 30 seconds.
*70% to 80% of best 1rm*
A2. Russian Med Ball Twists or Deadbug Press, 10 reps/each way x 4 sets, rest 90 seconds.
B1. Mountain Skiers, 12 reps x 4 sets, rest 30 seconds.
B2. Single Leg Curtsy or Single Leg Split Stance, 8 reps/each way weighted x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
2 Sets of the following:
10 Minutes on the Clock of the following:
8/6 Cal Assault Bike
8 Hang Power Cleans @ 95/65, 75/45 lbs
4 Box Jumps
8/6 Cal Assault Bike
8 Wall Balls or Goblet Squats
4 Large Med Ball Slams
*Rest 90 seconds between sets *
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