Vagabond of the Month for May: Rachel Rod
Best things about Vagabond:
A few years ago when I was looking for a new gym to try I came across the name Vagabond. I’ve always had a love-hate relationship with going to the gym… I have been sort of a vagabond with my fitness journey- where, what and when I get into it and actually enjoy it. The philosophy of focusing on overall health and wellness and having different paths to choose from just works for me. I love coming into the gym and seeing everyone doing their own thing and finding their own way. It makes me feel like I belong even though I’m not doing the same thing or moving in the same way as everyone else. It inspires me to keep coming back and trying new things. The coaches really take their time to get to know you individually and I feel like I can ask them anything and they will point me in the right direction. I admire everyone here and look forward to continuing the journey!
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:
Posterior Bending/Upper Body Pull + Conditioning
A1. Sumo Deadlift, 5 reps x 5 sets, rest 15 seconds
A2. Pallof Press, 5 reps/each way @ 2 second hold each rep iso hold x 5 sets, rest 60-90 seconds.
B1. Cable Pull Thrus, 15 reps x 3 sets, rest 30 seconds.
B2. Deadbug Pressing AGST Wall, 10 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 45 Second Cal Assault Bike
Minute 2: 30 Second Russian KBS or Ball Slams or Step-Ups
Minute 3: 45 Second Jump Rope or Step-Ups or Burpees
Minute 4: 30 Second FLR Hold or Quad Hold or Plank Hold
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B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A. Snatch Cluster, 1.1.1.1 @ 80-85% of best 1rm x 5 sets, rest as needed.
*1RM Data: 10/4/21*
B1. DB Cuban Press, 12 reps x 3 sets, rest 30 seconds.
B2. Banded Pull Aparts, 20 reps x 3 sets, rest 30 seconds.
B3. Bird Dogs, 6 reps/each way @ 2 second hold/each repetition x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 45 Second Cal Row or Cal Assault Bike
Minute 2: 30 Second Hang Power Snatch
Minute 3: 45 Second Jump Rope or Step-Ups or Any Variation Squat
Minute 4: 30 Second Push Ups or Knee Push-Ups or Squat Rack Push-Ups or Handstand Push Up Variation
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