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. Double Arm Landmine Press, 15 reps x 4 sets, rest 30 seconds.
A2. KB Row, 10 reps/each way x 4 sets, rest 60 seconds.
B1. Single Leg Split Stance, 6 reps/each leg x 4 sets, rest 15 seconds.
B2. DB Arnold Press, 10 reps x 4 sets, rest 60 seconds.
+
C. Conditioning of the following:
5 Sets of the following:
5 Minutes of the following:
6 Ball Slams or Russian KBS
6 Cal Assault Bike(Run 100 Meters)
20 Meter KB Farmer’s Walk
100 Meter Run
6 Step-Ups/each leg
20 Second Plank Hold
*Rest 2 Minutes between sets*
+
B. Fitness Phase
Lower Body Squatting + Conditioning
A. Snatch Pull, 3 reps x 5 sets @ 90% of best 1RM snatch, rest 60 seconds between sets.
B1. Single Leg Step-Ups, 8 reps/each leg x 4 sets, rest 15 seconds.
B2. Seated Cable Leg Single Leg Curls, 15 reps/each leg x 4 sets, rest 30 seconds.
B3. DB Arnold Press, 10 reps x 4 sets, rest 60 seconds.
+
C. Conditioning of the following:
5 Sets of the following:
5 Minutes of the following:
6 Ball Slams or Russian KBS
6 Cal Assault Bike(Run 100 Meters)
20 Meter KB Farmer’s Walk
100 Meter Run
6 Step-Ups/each leg
20 Second Plank Hold
*Rest 2 Minutes between sets*
Post Comments to Group Page.