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
+
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. Strict Barbell Press, 5 reps x 4 sets, rest 1 minute between sets.
*1RM Date: May 20th, 2021 + August 25th, 2021 for Bench Press*
*1RM Data: June, 30th, 2021 Strict Press*
*1RM Data: August 5th, 2021 for Push Press*
*Use mod weight, we used 8 reps last week on 10/20/21*
B1. Seated Rows, 15 reps x 3 sets, rest 60 seconds.
B2. DB Floor Press Single Arm ALT, 8 reps/each arm x 3 sets, rest 60 seconds.
*We did 10 reps/each arm last week*
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C. Conditioning of the following:
4 Sets of the following:
6 Minutes @ Mod, Sustainable Pace of:
5 Walking Lunges/each leg
8 Cal Assault Bike or 10 Cal C2Bike
5 DB Push Press
30 Second Plank Hold or FLR Hold
8 Cal Assault or 10 Cal Ski Erg or 12 Cal C2Bike
20 Jump Ropes
5 TRX Row
*Rest 2-3 minutes between sets.*
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B. Fitness Phase
Posterior Chain Run + Conditioning
A. Snatch Cluster, 1.1.1.1 @ 70-75% of best 1rm x 5 sets, rest as needed.
*1RM Data: 10/4/21*
B1. Seated Cable Pull Down, 12 reps/each way x 4 sets, rest 30 seconds.
B2. Deadbug Variation or Shoulder Grabs @ 2 second holds8 reps/each way x 4 sets, rest 30 seconds.
B3. Machine Curls, 10-12 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
4 Sets of the following:
6 Minutes @ Mod, Sustainable Pace of:
4 Hang Power Cleans @ 115/75, 95/65 lbs
8 Cal Assault Bike
4 Burpees
8 Step-Ups/each leg
4 Pull-Ups Strict or Banded
20 Second Plank Hold
4 Ball Slams
*Rest 2-3 minutes between sets*
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