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, 5 reps x 4 sets, rest 1 minute between sets.

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

B1. DB Single Arm Bench Press, 10 reps/each arm x 3 sets, rest 30 seconds.

*Make sure you have one dumbbell in one hand, and no dumbbell in other hand, focus on lower back being neutral and resisting rotation as you descend the DB into lowering position.*

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

B3. DB Hammer Curls, 10 reps x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

10 Sets of the following:

90 Seconds of Work of the following:

30 Second Bike or Row or SKIERG

Into the following remaining time of:

8 DB Thrusters

6 Shoulder Taps/each way

4 Step-Ups/each leg

*Rest 30 seconds between sets*

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B. Fitness Phase

Lower Body + Conditioning

A1. Sumo Deadlift, 2 reps x 4 sets, rest 45 seconds.

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

A2. DB Powell Raises, 10 reps/each arm x 4 sets, rest 30 seconds.

A3. Seated Single Arm Cable Pull Downs, 10 reps/each way x 4 sets, rest 60 seconds.

A4. DB Row, 10 reps/each way x 4 sets, rest 60 seconds.

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B. Conditioning of the following:

10 Sets of the following:

90 Seconds of Work of the following:

30 Second Bike or Row or SKIERG

Into the following remaining time of:

5 Push Ups or HSPU or Pull Ups or TRX Row or Ball Slams

5 Box Jumps or Scaled Height or 20 Double Unders(40 Jump Ropes)

5 Hang Power Snatch @ 75/45 lbs

*Rest 30 seconds between sets*

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