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. DB Single Arm Bench Press, 6 reps/each arm x 4 sets, rest 30 seconds.
*Make sure you have one dumbbell in one hand, and no dumbbell in other hand, focus on lower back being neutral and resisting rotation as you descend the DB into lowering position. Last week we did 8 reps.*
A2. Banded Pull Aparts, 20 reps x 4 sets, rest 30 seconds.
A3. Cable or Banded Pull Thrus, 12 reps x 4 sets, rest 30 seconds.
A4. Standing Pallof Press, 5 reps/each way @ 2 second hold/each rep x 4 sets, rest 30 seconds.
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B. Conditioning of the following:
4 Sets of the following:
6 Minutes @ Consistent Effort of:
10/8 Cal Assault Bike
5 DB Hang Power Cleans or Barbell Hang Power Cleans
20 Second Plank Hold or Plank Walk-Outs
5 DB Front Squats
20 Jump Rope Singles
*Rest 2 Minutes between sets*
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B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A. Barbell Push Press, 60%, 2 reps x 10 sets, rest 30 seconds between sets, focus is speed.
Push Jerk: February 10th, 2021
Push Press: November 11th, 2021
Strict Press: December 30th, 2021
B1. Half Kneeling Single Arm Landmine Press, 10 reps/each arm x 3 sets, rest 30 seconds.
B2. DB JM Press, 10-12 reps x 3 sets, rest 30 seconds
B3. Standing Pallof Press, 8 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
4 Sets of the following:
6 Minutes @ Consistent Effort of:
8 Cal Assault Bike
6 Burpees
20 Second FLR Hold
6 Single Leg Step-Ups/each way
20 Double Unders(30 Jump Rope Singles)
*Rest 2 Minutes between sets*
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