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, 2 reps x 5 sets, rest 1-2 minutes between sets.

*85% for all 2 reps x 5 sets at 1rm %*

B1. Lat Pull Downs, 12-15 reps x 3 sets, rest 60 seconds.

B2. DB Floor Press Single Arm ALT, 10 reps/each arm x 3 sets, rest 60 seconds.

*Last week 12 reps*

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C. Conditioning of the following:

4 Sets of the following:

6 Minutes @ Mod, Sustainable Pace of:

5 Walking Lunges/each leg

8 Cal Assault Bike or 10 Cal C2Bike

5 DB Push Press

30 Second Plank Hold 

8 Cal Assault or 10 Cal Ski Erg or 12 Cal C2Bike

20 Jump Ropes

5 TRX Row

*Rest 2 minutes between sets.*

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B. Fitness Phase

Posterior Chain Run + Conditioning

A. Snatch Cluster, 1.1.1.1 @ 70-75% of best 1rm x 5 sets, rest as needed.

B1. Seated Cable Pull Down, 12 reps/each way x 4 sets, rest 30 seconds.

B2. Deadbug Variation (No wall pressing) 2 second holds 8 reps/each way x 4 sets, rest 30 seconds.

B3. Machine Curls, 10-12 reps x 4 sets, rest 30 seconds.

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C. Conditioning of the following:

4 Sets of the following:

6 Minutes @ Mod, Sustainable Pace of:

4 Hang Power Snatch

8 Cal Assault Bike

4 Burpees

8 Step-Ups/each leg

4 Pull-Ups Strict or Banded

20 Second Plank Hold

4 Ball Slams

*Rest 2 minutes between sets*

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