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. Viking Press, 10-12 reps or Barbell Strict Press, 6-8 reps x 4 sets, rest 30 seconds.

A2. KB or DB Side Bends, 10 reps/each way x 4 sets, rest 60 seconds.

B1. Seated Cable Pull Down Single Arm, 12 reps/each arm x 3-4 sets, rest 60 seconds.

B2. Single Leg Russian Step-Up, 8 reps/each leg x 3-4 sets, rest 15 seconds.

B3. DB Zotman Curls, 10-12 reps x 3-4 sets, rest 60 seconds.

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C. Conditioning of the following:

18 Minutes of the following:

12/9 Cal Row

8 Pull Ups or TRX Row

6 Burpees

12/9 Cal Row

8 Push Ups

6 Hanging Knee Raises or Sit-Ups

20 Meter KB Farmers Walk or 20 Second Plank Hold

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B. Fitness Phase

Upper Body/Core + Long Conditioning

A. Barbell Strict Press, 6 reps x 4 sets, rest 1 minute between sets.

B1. Seated Rows, 12 reps x 4 sets, rest 45 seconds.

B2. Pallof Press with rotation, 6 reps/each way or AB Wheel Roll Outs, 12 reps x 4 sets, rest 30 seconds.

B3. DB Lat Pull Overs or Plate Raises FULL ROM Overhead, 12 reps x 4 sets, rest 30 seconds.

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C. Conditioning of the following:

18 Minutes of Work of the following:

8/6 Cal Assault Bike

8 Hang Power Snatch @ 95/65, 75/45 lbs or Hang Power Clean @ 115/80, 95/65 lbs

6 Push Ups or Ring Push Ups or 4 HSPU

8/6 Cal Assault Bike

20 Meter Double Arm Farmers Walk

6 Pull Ups or TRX Row

 

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