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, 4 reps x 4 sets, rest 15 seconds.
*Last week we did 5 reps*
A2. Standing Cable Pull Row, 12 reps/each arm x 4 sets, rest 60 seconds.
B1. Single Leg Curtsy Lunge, 8 reps/each leg x 4 sets, rest 15 seconds.
B2. DB Hammer Curls, 10-12 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
3 Sets of the following:
7 Minutes of the following:
100 Meter Run or 125 Meter Row
8 DB Push Press
8 DB Front Squats
100 Meter Run(125 Meter Row)
8 TRX Row
8 Shoulder Taps/each way or 20 second FLR Hold or Plank Hold
*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:
Sumo Deadlifts, 5 reps
Standing DB Strict Press, 10 reps
TRX Row, 12 reps
Rope Tricep Push Downs, 12 reps
Pallof Press, 8 reps/each way
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B. Conditioning of the following:
3 Sets of the following:
7 Minutes of the following:
200 Meter Run
10 Russian KBS
30 Second Plank Hold
10 DB Push Press
50 Jump Rope Singles(30 Double Unders)
10 Shoulder Taps/each way or 20 Second FLR Hold
*Rest 3 Minutes between sets*
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