Vagabond of the Month for August: John Nemo!

Proudest accomplishment in my training: Having Kevin create a program specifically for my son and watching him create a consistent effort and get the results he worked for this summer. 

I. Dynamic and Mobility Prep Warm-Up:
2-3 Minutes of Bike/Row/Jump Rope Warm-Up
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Coach Option Warm-Up for 5-7 Minutes and then to Board for Review of Workouts and Events

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body Squat + Single Leg/Core + Conditioning

A1. Close Grip Bench Press, 6 reps x 4 sets, rest 15 seconds.

*1RM DATA: 6/5/24-Coach Notes-Please put this up on board.*

A2. Weighted Single Leg Walking Lunges, 8 reps/each leg x 4 sets, rest 60 seconds.

B1. Banded Pull Aparts Single Leg, 10 reps/each way x 4 sets, rest 15 seconds.

B2. DB Laying Tricep Extensions or EZ Bar Skull Crushers, 15 reps x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

20 Minutes of the following:

15/12 Cal Assault Bike or 200 Meter Run

12 Goblet Squats

9 DB Hang Power Cleans

6 Burpees

3 Box Jumps or Ball Slams

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B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Push Jerk, 2 reps x 5 sets, rest as needed. 

*1RM Data: 5/6/24-Coach Notes, please put up on board data.*

B1. DB Row, 12 reps/each arm x 4 sets, rest 30 seconds.

B2. DB Floor Press Single Arm Alt, 10 reps/each arm moderate x 4 sets, rest 30 seconds.

B3. KB Curls or Bicep Board Curls, 12 reps x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

20 Minutes of the following:

18/16 Cal Row(200 Meter Run)

12 Wall Balls

9 Burpees

6 DB Renegade Rows/each way slow and controlled

3 Hang Power Cleans @ 165/105, 135/95, 115/80, 95/65 lbs

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