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 Floor Press Alternate, 10 reps/each arm x 4 sets, rest 30 seconds.
A2. Single Arm Seated Cable Pull Down, 10 reps/each arm x 4 sets, rest 30 seconds.
B1. DB Powell Raises, 10 reps/each arm x 3 sets, rest 30 seconds.
B2. KB Rotational Row Mod Weight, 10 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
20 Minutes of the following:
8-12 Ball Slams
12-16 Cal Assault Bike
8-12 No Push Up Burpees
200 Meter Run
20 Second Side Bridge/each way good position
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B. Fitness Phase
A. Clean Deadlift, 4 reps x 5 sets @ 105% of best 1RM snatch, rest 60 seconds between sets.
B1. Split Stance Single Leg Lunge In Place Weighted, 58reps/each leg x 3 sets, rest 30 seconds.
B2. Double Leg Seated Curls, 15-20 reps @ 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:
20 Minutes of the following:
12-16 Russian KBS
200 Meter Run(250 Meter Row)
12-16 Burpees
200 Meter Run(250 Meter Row)
12-16 Goblet Squats or Wall Balls
100 Meter Run(150 Meter Row)
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