Vagabond of the Month for August: Katie Legrice
I have been to a couple of gyms over the years and have left for various reason. I had good experiences at all them but it just didn’t stick. What sets vagabond aside for me is the community that Kevin has created. Everyone has been very welcoming. It just feels like the right fit and did from the beginning. Kevin has been great the encouragement, the check in’s if you haven’t been for a couple days. Those are things that make this gym a great place. I need that every now and again. I really enjoy his programing. I do well with this kind of programming. The coaches are great always available for a question, stepping in to help make adjustments when needed. I am so grateful for Erica because if I had not talked with her last year this I probably would have never made my way back here. So big thanks to Kevin and the place he created and to Erica for bringing me back to it.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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3 Sets of the following:
10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Upper Body Push/Upper Body Pull + Conditioning
A. Close Grip Bench Press, 1 reps x 5 sets, rest 1-2 minutes between sets.
*90% for all 1 reps x 5 sets at 1rm %- no maxing out*
B1. Seated Rows, 12-15 reps x 3 sets, rest 60 seconds.
B2. DB Floor Press Single Arm ALT, 12 reps/each arm x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
2 Sets of the following:
12 Minutes @ Mod, Sustainable Pace of:
8 Ball Slams
20 Meter KB Farmer’s Walk
8 TRX Row
20 Jump Rope Singles
8 Cal Row or 8 Cal Assault Bike or 8 Cal Ski Erg or 8 Cal C2Bike
20 Second KB Farmer’s Hold
8 DB Bench Press
*Rest 3-5 minutes between sets.*
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B. Fitness Phase
Posterior Chain Run + Conditioning
A. Clean Cluster, 1.1.1.1 @ 70-75% of best 1rm x 5 sets, rest as needed.
*1RM Data: 9/27/21*
B1. Standing Cable Row Saw, 12 reps/each way x 4 sets, rest 30 seconds.
B2. Pallof Press,8 reps/each way x 4 sets, rest 30 seconds.
B3. DB Single Arm Hammer Curls, 10 reps/each arm x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
3 Sets of the following:
8 Minutes @ Mod, Sustainable Pace of:
5 Hang Power Cleans @ 96/65 lbs
10 Cal Row
5 Burpees
20 Jump Rope Singles
5 TRX Row
20 Second FLR Hold
5 Ball Slams or Russian KBS or 5 Step-Ups/each leg
*Rest 2-3 minutes between sets*
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