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, 1 reps x 5 sets, rest 15 seconds.
*75-85% of best 1rm or moderate weight, speed is the focus.*
*People may used Banded Variation for Press*
A2. Single Arm Standing Cable Row, 12 reps/each arm x 4 sets, rest 30 seconds.
B1. DB Hammer Curls Single Arm Alternate, 12 reps/each arm x 3 sets, rest 30 seconds.
B2. Staggered Banded Presses, 12 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
3 Sets of the following
15/12 Cal Assault Bike(200 meter run)
12 Ball Slams
Rest 45 Seconds
12/9 Cal Assault Bike(200 meter run)
12 DB Push Press
Rest 45 Seconds
9/6 Cal Assault Bike(100 meter run)
15 Goblet Squats
Rest 1 Minute between sets
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B. Fitness Phase
Lower Body Squatting + Conditioning
A. Snatch Deadlift, 4 reps x 5 sets @ 105% of best 1RM snatch, rest 60 seconds between sets.
B1. Split Stance Single Leg Lunge In Place Weighted, 6 reps/each leg x 3 sets, rest 30 seconds.
B2. Barbell Hip Thrusts on BC Block, 10-12 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:
3 Sets of the following
200 Meter Row(10 Cal Assault Bike)
15 Burpees
Rest 45 Seconds
200 Meter Row(10 Cal Assault Bike)
15 Hang Power Cleans @ 115/80, 95/65 lbs
Rest 45 Seconds
200 Meter Row(10 Cal Assault Bike)
DB Push Press or DB Floor Press
Rest 1 Minute between sets
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