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
+
5 Minutes of the following:
Client Option Warm-Up
+
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
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Posterior Bending + Conditioning
A1. High Bar Back Squat, 3 reps x 4 sets, rest 15 seconds.
*Last week we did 4 reps*
A2. Seated Cable Pull Down, 12 reps/each arm x 4 sets, rest 60 seconds.
B1. Single Leg Russian Step-Up, 8 reps/each leg x 3 sets, rest 15 seconds.
B2. DB Zotman Curls, 10-12 reps x 3 sets, rest 60 seconds.
+
C. Conditioning of the following:
4 Sets of the following:
5 Minutes of the following:
10/8 Cal Assault Bike
8 DB Push Press
6 Step-Ups/each leg
100 Meter Run(6/5 Cal Assault Bike
6 DB Hammer Curls in Control
20 Second Plank Hold
*Rest 2 minutes between sets*
+
B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
5 Sets of the following:
Sumo Deadlifts, 4 reps
Seated DB Strict Press, 10 reps
TRX V Pull Ups, 12 reps
MTN Skiers, 12 reps
Pallof Press, 8 reps/each way
+
C. Conditioning of the following:
4 Sets of the following:
5 Minutes of the following:
100 Meter Run
8 Russian KBS
20 Second KB Farmer’s Hold
8 DB Thrusters
20 Second FLR Hold or Shoulder Taps
8 Pull Ups or Burpees or TRX Row
*Rest 2 Minutes between sets*
Post Comments to Group Page.