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:

Upper Body Push/Upper Body Pull + Conditioning

A. Strict Barbell Press, 5 reps x 5 sets, rest 1 minute between sets.

B1. Seated Rows, 15 reps x 4 sets, rest 60 seconds.

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

*We did 8 reps/each arm last week*

B3. Machine Curls, 15 reps x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

7 Sets of the following:

3 Minutes @ Mod, Sustainable Pace of:

10/8 Cal Assault Bike

8 Goblet Squats

6 DB Floor Press or Push Press

20 Meter KB Farmer’s Walk

*Rest 1 minute between sets.*

*Start where left off*

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B. Fitness Phase

Posterior Chain Run + Conditioning

A. Snatch Cluster, 1.1.1.1 @ 75-80% of best 1rm x 5 sets, rest as needed.

*1RM Data: 10/4/21*

B1. KB Row Rotational, 12 reps/each way challenging x 4 sets, rest 30 seconds.

B2. AB Wheel Roll Outs, 10 reps or Hanging Knee Raises, 15 reps x 4 sets, rest 30 seconds.

B3. Machine Curls Slow Tempo Return(3 second lowering), 12 reps x 4 sets, rest 30 seconds.

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C. Conditioning of the following:

7 Sets of the following:

3 Minutes @ Mod, Sustainable Pace of:

12 Cal Row

9 DB Push Press

6 Box Jumps Step Down or Step-Ups(6/each leg)

3 Burpees

*Rest 1 minute between sets*

*Start where left off*

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