Vagabond of the Month for July: Matt Campbell
Best thing about Vagabond: Surprise… surprise… the community. I hate to sound like a broken record and recant the words of every other recipient who has had to answer this question but it’s true. The community at Vagabond is welcoming, accepting and all around one badass group of some really awesome individuals. This includes not only the members, but the coaches as well. The fact is… not many people look forward to going to the gym… for a lot of people it’s considered a chore. I think at Vagabond you will find that for most members this is not the case at all. I could harp on for hours about this but if you are a long time member you know what I mean… if you’re a fairly new member I recommend you stick around a little while to understand what I am talking about… you won’t be disappointed.
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. Front Squat, 8 reps x 3 sets, rest 15 seconds.
*1RM Data: March 22nd, 2021*
*Last week we did 2 reps*
*This week deload week, use 50-60% of your max*
A2. KB Rotational Row, 10 reps/each way x 3 sets, rest 60 seconds.
*Last week we did 8 reps/each arm*
B1. Barbell RDL, 8 reps x 4 sets, rest 15 seconds.
B2. Banded Pull Aparts, 20 reps x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
12 Sets of the following:
90 Seconds of the following:
100 Meter Run
5 Burpees
100 Meter Run
5 Russian KBS
5 Cal Assault Bike
*Rest 30 seconds between sets*
*Start from where left off*
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B. Fitness Phase
Lower Body Squatting + Conditioning
A1. Trap Bar Deadlift, 4 reps x 4 sets @ 75% of 1RM, rest 30 seconds.
A2. KB Rotational Row, 10 reps/each arm x 4 sets, rest 60 seconds.
B1. Half Kneeling DB Strict Press, 8 reps/each arm x 3 sets, rest 30 seconds.
B2. Single Arm Cable Seated Pull Down, 10 reps/each arm x 3 sets, rest 30 seconds.
B3. DB Zotman Curls, 12 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
12 Sets of the following:
90 Seconds of the following:
5 DB Floor Press Heavy
7 Cal Assault Bike
9 Russian KBS
12 Shoulder Taps(6/each way)
*Rest 30 seconds between sets*
*Start from where left off*
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