Vagabond of the Month for April: Mike Shea
What’s the best thing about Vagabond: Everything. The coaches are great and knowledgeable. And like everyone says its the People, and if you’ve been here longer than 2 weeks you see why. Everyone helps and pushes each other and are genuinely happy and excited for each other when you hit a milestone or PR.
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 Press/Upper Body Pull + Upper Body Push/Single Leg + Conditioning
A1. Strict Press, 3 reps x 5 sets, rest 15 seconds.
*65-75% of best 1rm or moderate weight, speed is the focus.*
*People may used Banded Variation for Press*
A2. Med Ball Rotational Slams, 5 reps/each way x 5 sets, rest 60 seconds.
A3. Deadbug Press AGST Wall, 8 reps/each way x 5 sets, rest 60 seconds.
B1. DB Seated Arnol Press, 15 reps x 3 sets, rest 30 seconds.
B2. Single Arm Standing Cable Row, 12 reps/each arm x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
Conditioning of the following:
500 Meter Row(400 meter run)
21 Ball Slams
Rest 1 Minute
500 Meter Row(400 meter run)
21 No Push Up Burpees
Rest 1 Minute
500 Meter Row(400 meter run)
21 Goblet Squats
Rest 1 Minute
500 Meter Row
21 Ball Slams
*Done*
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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, 5 reps/each leg x 3 sets, rest 30 seconds.
*On May 28th, we did 6 reps/each leg*
B2. Barbell RDL, 8 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 2 Minutes
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