Vagabond of the Month for July: Tim W.
What makes Vagabond so great is the supportive community. Every single coach I have met there has helped me in some way – correcting form, giving motivation during a tough workout, or just offering good fitness advice. They are always there to help and nobody is overlooked. All of the people I have met here are all remarkably kind and friendly individuals who give it their all during their workouts which is a very inspiring thing to see. A special thanks to Kevin for paying attention and noticing the times when I wasn’t coming in and reminding me to get back to it! That little extra push was what I needed. Also, thank you to Jay who gave direction and helped keep me on track. You’re an awesome coach and a big reason Vagabond is the place it is!
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. High Bar Back Squat, 5 reps x 5 sets, rest 15 seconds.
A2. Seated Cable Pull Down, 12 reps/each arm x 3 sets, rest 60 seconds.
B1. Single Leg Split Squats or Split Stance, 6 reps/each leg x 4 sets, rest 15 seconds.
B2. DB Zotman Curls, 10-12 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
2 Sets of the following:
10 Minutes of the following:
200 Meter Run or 225 Meter Row
20 Second FLR Hold
8 DB Floor Press
100 Meter Run(125 Meter Row)
8 TRX Row or 8 Ball Slams or 4 Pull Ups
20 Jump Rope Singles
*Rest 3 minutes between sets*
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
5 Sets of the following:
1 Trap Bar Deadlifts @ 90%
12 reps of DB Lat Pull Overs
10 Reps/each arm of Half Kneeling Landmine Press
12 Reps of DB Hammer Curls
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B. Conditioning of the following:
2 Sets of the following:
10 Minutes of the following:
100 Meter Run
10 Barbell Push Press
20 Second Plank Hold or Plank Walk-Outs
300 Meter Row
40 Jump Rope Singles(20 Double Unders)
*Rest 3 Minutes between sets*
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