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
+
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. Strict Pronated Pull Up Bodyweight, 5-7 reps or  Clusters of 1.1.1.1.1.1. or Strict Banded Pull Ups, 6-8 reps or TRX Vertical Pull Ups, 6-8 reps x 4 sets, rest 60 seconds.

B2. DB Floor Press Single Arm ALT, 5 reps/each arm heavy challenge self x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

7 Sets of the following:

3 Minutes on the Clock of the following:

200/150 Meter Row

8 DB Floor Press

8 Ball Slams

*Rest 60 seconds between sets by walking, riding bike, stretching, active easy recovery before staring next 3 minutes, START WHERE YOU LEFT OFF*

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B. Fitness Phase

Posterior/Upper Body Pump + Long Conditioning

A. Upper Body Pump + Mobility of the following:

5 Sets of the following:

4 Barbell Strict Press(Last week we did 5 reps)

10 DB Hammer Curls

10 Seated Single Arm Cable Row/each way

5 Single Leg Split Stance/each way heavy

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C. Conditioning of the following:

7 Sets of the following:

3 Minutes on the Clock of the following:

8 Cal Row

8 Hang Power Snatch @ 95/65, 75/45 lbs

100 Meter Run

8 Front Squats or OH Squats

8 Burpees or Ball Slams

*Rest 60 seconds between sets by walking, riding bike, stretching, active easy recovery before staring next 3 minutes, START WHERE YOU LEFT OFF.*

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