Vagabond of the Month for January: Sean Cullinane
The best thing about vagabond is without a doubt, no questions asked, is the people. I mean I look different, but inside I don’t feel so different. I’m guided by other gym members to make sure that I’m getting everything I should be out of the exercise that I’m doing . And the coaches, the amount of effort that you put into me, does not go unnoticed! You make accommodations for me to workout so I can do them when I’m not feeling my best, and you always push me to do my best! I’M TRULY GRATEFUL TO YOU ALL
I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of the following:
3 Minutes Foam Roll + 2 Minutes of Jump Rope/Bike/Row/Run
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2 Sets of the following:
10 Hip Rocks + 10 DB Strict Press + 10 Deadbug Press/each way + 10 Slam Balls + 10 Goblet Squats + 10 Shoulder Taps/each way
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body DL + Conditioning
A. Snatch Deadlift, 5 reps x 5 sets @ 100% of best 1RM snatch, rest 60 seconds between sets.
B1. Goblet Hold Step-Ups, 8 reps/each leg x 3 sets, rest 30 seconds.
B2. Cable Pull Thrus, 12-15 reps x 3 sets, rest 30 seconds.
B3. KB Rows, 10 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
2 Sets of the following:
500 Meter Row(400 meter run)
20 Burpees or Russian KBS or Ball Slams or DB Snatch(10/each way)
Rest 1-2 Minutes
500 Meter Row(400 meter run)
20 Burpees or Russian KBS or Ball Slams or DB Snatch(10/each way)
Rest 1-2 Minutes
500 Meter Row(400 meter run)
20 Burpees or Russian KBS or Ball Slams or DB Snatch(10/each way)
Rest 1-2 Minutes
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B. Fitness Phase
Lower Body Squatting + Conditioning
A. Snatch Deadlift, 5 reps x 5 sets @ 100% of best 1RM snatch, rest 60 seconds between sets.
B1. Goblet Hold Step-Ups, 6 reps/each leg x 3 sets, rest 30 seconds.
B2. Banded Leg Curls, 25 reps x 3 sets, rest 30 seconds.
B3. Banded Staggered Rows, 10 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
2 Sets of the following:
500 Meter Row(400 meter run)
20 Burpees or Russian KBS or Ball Slams or Hang Power Cleans
Rest 2 Minutes
500 Meter Row(400 meter run)
20 Burpees or Russian KBS or Ball Slams or Hang Power Cleans
Rest 2 Minutes
500 Meter Row(400 meter run)
20 Burpees or Russian KBS or Ball Slams or Hang Power Cleans
Rest 1-2 Minutes between sets
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