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, 4 reps x 5 sets, rest 15 seconds.
*60-70% of best 1rm or moderate weight, speed is the focus.*
*People may used Banded Variation for Press*
A2. Med Ball Scoop Tosses, 5 reps/each way x 5 sets, rest 60 seconds.
A3. Banded Pallof Press, 8 reps/each way x 5 sets, rest 60 seconds.
B1. DB Arnold Press, 10 reps x 3 sets, rest 30 seconds.
B2. Single Arm Seated Cable Pull Down, 10 reps/each arm x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
20-25 Minutes of the following(Client Choice How Long)
10 TRX Row
200 Meter Run(250 Meter Row)
20 Second KB Farmer’s Hold
200 Meter Run(250 Meter Row)
10 Step-Ups/each leg
200 Meter Run(250 Meter Row)
20 Second FLR Hold or Shoulder Taps/each way
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B. Fitness Phase
Upper Body Push/Upper Body Pull + Conditioning
A. High Bar Squat, 3 reps x 8 sets, rest 30 seconds.
*50-55% of 1RM: 1RM Data: 10/6/21 or 2.26.21*
*People can use bands*
B1. Goblet Hold Step-ups, 6 reps/each leg x 3 sets, rest 30 seconds.
*On May 14th, we did 8 reps/each leg*
B2. Cable or Banded Leg Curls, 15 reps x 3 sets, rest 30 seconds.
B3. Standing EXT Rotation, 12 reps/each arm x 3 sets, rest 30 seconds.
B4. DB Arnold Press Seated, 10 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
25 Minutes of the following(Client Choice How Long)
3 Hang Power Snatch @ 95/65, 75/45 lbs
250 Meter Row(200 Meter Run)
5 Box Jumps Step-Down
20 Second FLR Hold or Shoulder Taps/each way
7 Push Ups or Squat Rack Push Ups
250 Meter Row(200 Meter Run)
9 Hanging Knee Raises Strict
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