Vagabond of the Month for May: Jessy Flynn
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
+
5 Minutes of the following:
Client Option Warm-Up
+
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
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Posterior Bending + Conditioning
A1. Staggered Landmine Press, 10 reps/each arm x 4 sets, rest 30 seconds.
A2. KB Rotational Row Mod Weight, 10 reps/each way x 4 sets, rest 60 seconds.
B1. Single Leg Step Ups Weighted, 8 reps/each leg x 3 sets, rest 15 seconds.
B2. DB Tate Press, 10 reps x 3 sets, rest 60 seconds.
+
C. Conditioning of the following:
4 Sets of the following:
6 Minutes of the following:
8 Ball Slams or Russian KBS
8 Cal Assault Bike(Run 100 Meters)
8 Step-Ups/each leg
8 Cal Row(Run 100 Meters)
8 DB Curls
20 Jump Rope Singles
*Rest 2 Minutes between sets*
+
B. Fitness Phase
Lower Body Squatting + Conditioning
A. Clean Pull, 3 reps x 5 sets @ 90% of best 1RM clean, rest 60 seconds between sets.
B1. Single Leg Split Stance, 8 reps/each leg x 4 sets, rest 15 seconds.
*Can substitute s or single leg step ups, 8 reps/each leg*
B2. Seated Cable Leg Curls, 15 reps x 4 sets, rest 30 seconds.
B3. KB Row Moderate @ 30×1(3 second lowering phase), 10 reps/each way x 3 sets, rest 60 seconds.
+
C. Conditioning of the following:
4 Sets of the following:
6 Minutes of the following:
8 Ball Slams or Russian KBS-switch off every set
100 Meter Run
5 Burpees
100 Meter Run
5 Pull Ups or TRX Row
20 Second Plank Hold
*Rest 2 Minutes between sets*
Post Comments to Group Page.