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, 2 reps x 5 sets, rest 15 seconds.
*70-80% of best 1rm or moderate weight, speed is the focus.*
*People may used Banded Variation for Press*
A2. Med Ball Slams, 8 reps x 5 sets, rest 60 seconds.
A3. KB Side Bends, 8 reps/each way x 5 sets, rest 60 seconds.
B1. DB Seated Press, 15 reps x 3 sets, rest 30 seconds.
B2. Seated Rows, 15 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
2 Sets of the following:
12 Minutes on the Clock of the following:
12 Renegade Row DB(6/each arm)
200 Meter Run(12 Cal Assault Bike or 15 Cal C2Bike)
12 DB Strict Press
40 Meter KB Farmer’s Walk
12 No Push Up Burpees or 8 Ball Slams
20 Second Quad Hold
200 Meter Run(12 Cal Assault Bike or 15 Cal C2Bike)
*Rest 3 minutes between sets*
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B. Fitness Phase
A. Clean Deadlift, 5 reps x 5 sets @ 100% of best 1RM clean, rest 60 seconds between sets.
B1. Split Stance Single Leg Lunge In Place Weighted, 8 reps/each leg x 3 sets, rest 30 seconds.
B2. Cable or Banded Double Leg Curls, 20 reps x 3 sets, rest 30 seconds.
B3. Banded Staggered Presses, 10 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
3 Sets of the following
250 Meter Row(200 meter run)
15 Burpees
Rest 1 Minute
250 Meter Row(200 meter run)
15 Hang Power Cleans @ 135/95, 115/80, 95/65 lbs
Rest 1 Minute
250 Meter Row(200 meter run)
20 Wall Balls
Rest 2 Minutes between sets
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