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:
Posterior Bending + Conditioning
A1. DB Single Arm Bench Press Alternate, 10 reps/each arm x 4 sets, rest 30 seconds.
A2. Seated Rows, 15 reps @ 30×1 x 4 sets, rest 30 seconds.
B1. DB Tricep Extensions on Bench, 12-15 reps x 4 sets, rest 30 seconds.
B2. KB Rotational Row Mod Weight, 10 reps/each way x 4 sets, rest 30 seconds.
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C. Conditioning of the following:
2 Sets of the following:
11 Minutes of the following:
8 Ball Slams
12/10 Cal Assault Bike(Run 200 Meters)
8 No Push Up Burpees
12/10 Cal Row(Run 200 Meters)
8 Single Arm Alternating KB or DB Presses/each arm
20 FLR Hold in Seconds
*Rest 3 Minutes between sets*
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B. Fitness Phase
Lower Body Squatting + Conditioning
A. Snatch Deadlift, 3 reps x 5 sets @ 110% of best 1RM snatch, rest 60 seconds between sets.
B1. Split Stance Single Leg Lunge In Place Weighted, 48reps/each leg heavy challenge x 3 sets, rest 30 seconds.
*Last week we did 5 reps/each leg)*
B2. Single Leg Seated Curls, 10 reps/each leg @ 30×1(3 second return slow)x 3 sets, rest 30 seconds.
B3. KB Rotational Row Moderate @ 30×1(3 second lowering phase),10 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
2 Sets of the following:
10 Minutes of the following:
10 DB Snatch(5/each arm)
100 Meter Run(150 Meter Row)
10 Burpees
200 Meter Run(250 Meter Row)
10 Burpees
100 Meter Run(150 Meter Row)
*Rest 3 minutes between sets*
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