“Friday 5.6.2022”

Vagabond of the Month for April: Mike Shea

CLICK HERE FOR FULL BIO.

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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