Vagabond of the Month for June: Mark Whitman

Proudest accomplishment in my training: Remaining consistent. Good work out or a perceived “bad” work is better than NO workout. 

I. Dynamic and Mobility Prep Warm-Up:
2-3 Minutes of Bike/Row/Jump Rope Warm-Up
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Coach Option Warm-Up for 5-7 Minutes and then to Board for Review of Workouts and Events

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body/Upper Body Pull + Conditioning

A. Barbell Push Press, 4 reps x 3 sets, rest 1 minute between sets.

Barbell Push Press: 11/21 1RM 2023 or 2/23/24

B1. DB Single Arm Bench Press, 8 reps/each arm x 3 sets, rest 30 seconds.

*Please Write this on Board- 10 reps/each way last week*

B2. Seated Row, 12 reps x 3 sets, rest 30 seconds.

B3. Mountain Skiers, 12 reps x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

16 Minutes of the following @ hard effort:

20 KB Farmer’s Walk

10/8 Cal Row

20 Second Plank Hold

10 DB Hang Power Cleans or Russian KBS

20 Second Sprint on Row

10 Goblet Squats or 10 Step-Ups(5/each leg)

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B. Fitness Phase

Lower Body + Conditioning

A. Sumo Deadlift, work to heavy single in 10 minute time limit.

1RM Data: 11/23/23 for Sumo DL

B1. Standing Single Arm Cable Rows, 12 reps/each way x 3 sets, rest 30 seconds.

B2. Single Leg Box Step-Ups Foot Off Box, 8 reps/each way x 3 sets, rest 30 seconds.

B3. Bar Dips or Ring Dips or Push Ups, 10-12 reps x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

16 Minutes of the following @ hard effort:

12/9 Cal Assault Bike

9 DB or Barbell Thrusters(75/45 lbs)

6 Pull Ups Kipping or TRX Vertical Pull Ups or TRX Row

3 Box Jumps

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