Vagabond of the Month for April: Katie Hall
Best things about Vagabond:
I will rave about Vagabond to anyone who will listen! I love the sense of community, support and accountability within the gym. I love having a safe place to bring my daughter where she enjoys being. The coaches at Vagabond understand how important family involvement is but also how equally important it is to take care of yourself. We are all doing this together. This gym is a hidden gem for sure.
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:
150 Meter Row + 10 Russian KBS + 10 Shoulder Taps/each way + 150 Meter Row + 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
A. Close Grip Bench Press, 3 reps x 5 sets, rest 1-2 minutes between sets.
*80% for all 3 reps x 5 sets at 1rm %*
B1. Seated Rows, 12-15 reps x 3 sets, rest 60 seconds.
B2. DB Floor Press Single Arm ALT, 12 reps/each arm x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
2 Sets of the following:
12 Minutes @ Mod, Sustainable Pace of:
8 Ball Slams
20 Meter KB Farmer’s Walk
8 TRX Row
20 Jump Rope Singles
8 Cal Row or 8 Cal Assault Bike or 8 Cal C2Bike
20 Second KB Farmer’s Hold
8 DB Strict Press
*Rest 2 minutes between sets.*
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B. Fitness Phase
Posterior Chain Run + Conditioning
A. Clean Cluster, 1.1.1.1 @ 70-75% of best 1rm x 5 sets, rest as needed.
*1RM Data: 9/27/21*
B1. Standing Cable Row, 12 reps/each way x 3 sets, rest 30 seconds.
B2. Pallof Press, 8 reps/each way x 3 sets, rest 30 seconds.
B3. DB Single Arm Hammer Curls, 10 reps/each arm x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
2 Sets of the following:
12 Minutes @ Mod, Sustainable Pace of:
5 Hang Power Cleans @ 96/65 lbs
200 Meter Run(250 Meter Row)
5 Burpees
20 Second Plank Hold
5 Pull Ups or TRX Row
20 Second KB Farmer’s Hold
5 Ball Slams or Russian KBS or 5 Step-Ups/each leg
*Rest 2 minutes between sets*
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