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, 4 reps x 5 sets(Last week we did 5 reps), rest 15 seconds
A2. Pallof Press, 6 reps/each way @ 3 second hold each rep iso hold x 5 sets, rest 60-90 seconds.
B1. Russian KBS or Cable Pull Thrus, 15 reps x 3 sets, rest 30 seconds.
B2. Tall Kneeling Chop, 10 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
8 Sets of the following:
5 Cal Assault Bike
5 No Push Up Burpees
100 Meter Run
5 Shoulder Taps/each way or 15 Second Plank Hold
5 Ball Slams or DB Floor Press
*Keep going for all 8 sets, no extended rest breaks, just keep moving.*
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B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A. Clean Cluster, 1.1.1.1 @ 85-90% of best 1rm x 5 sets, rest as needed.
*1RM Data: 9/27/21*
B1. DB Arnold Press, 12 reps x 4 sets, rest 30 seconds.
B2. Lat Pull Downs, 15 reps x 4 sets, rest 30 seconds.
B3. Standing Pallof Press, 6 reps/each way @ 2 second hold/each repetition x 4 sets, rest 30 seconds.
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C. Conditioning of the following:
8 Sets of the following:
12/10 Cal Row
6 Ring Push Ups Slow and Controlled or Regular Push Ups or Squat Rack Push Ups or Handstand Push Ups
5 Hang Power Cleans @ 115/80, 95/65 lbs
4 Ball Slams or Lateral Burpees
20 Meter KB or DB Farmer’s Walk
*Keep going for all 8 sets, no extended rest breaks, just keep moving.*
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