Vagabond of the Month for May: Brian Ersnt

Proudest moment would be that because of my progress my wife and father are now at vagabond!

I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes

2-3 Sets of the following for suggested warm up:

5 Inch Worms

5 Goblet Squats

5 Broad Jumps

10 Meter Spiderman Stretch/each way

5 DB Strict Press

5 Ball Slams

5 Shoulder Taps/each way

10 Pallof Press(5/each way)

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II. Phases Strength + Conditioning:

A. Lifestyle Phase 

Lower Body/Upper Body Pull + Conditioning

A1. DB Bench Press, 12 reps x 4 sets, rest 15 seconds.

A2. Seated Cable Pull Downs Single Arm, 12 reps/each way x 4 sets, rest 60 seconds.

B1. Tricep Push Downs, 15 reps x 4 sets, rest 30 seconds.

B2. Single Arm KB Farmers Walk, 30 seconds/each way x 4 sets, rest 60 seconds.

B3. Seated Rows, 12-15 reps x 4 sets, rest 60 seconds.

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C. Every Minute on the Minute x 20 Minutes of the following:

Minute 1: 45 Second Bike/Row/Shuttle Run

Minute 2: 45 Seconds of: 5 Burpees + 5 Shoulder Taps/each way

Minute 3: 45 Second Bike/Row/Shuttle Run

Minute 4: 30 Seconds of: DB Thrusters

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B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A1.Trap Bar Deadlift, 4 reps x 4 sets, rest as needed between sets.

*Coach Notes: -75% of 1RM*

A2. Deadbug Press or Deadbug Plate, 8 reps/each way x 4 sets, rest 60 seconds.

B1. Tricep Push Downs or DB Bench Press, 12 reps x 4 sets, rest 30 seconds.

B2. Lat Pull Downs, 12 reps x 4 sets, rest 60 seconds.

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C. Every Minute on the Minute x 20 Minutes of the following:

Minute 1: 45 Second Bike/Row/Shuttle Run

Minute 2: 45 Seconds of: 5 DB Push Press + 5 No Push Up Burpees

Minute 3: 45 Second Bike/Row/Shuttle Run

Minute 4: 30 Seconds of: Single Leg Step-Ups/each way weighted or Wall Balls or Goblet Squats

 

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