Vagabond of the Month for August: John Nemo!

Proudest accomplishment in my training: Having Kevin create a program specifically for my son and watching him create a consistent effort and get the results he worked for this summer.

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

A1. Trap Bar Deadlift, 5 reps x 4 sets, rest 15 seconds.

1RM Data: 8/9/24-Coach Notes Please Put on Board

A2. Seated Row, 12 reps x 4 sets, rest 60 seconds.

B1. Barbell Hip Thrusts, 10 reps or KB DL Elevated, 10 reps x 4 sets, rest 15 seconds.

B2. Mountain Skiers, 10 reps slow and controlled x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

2 Sets of the following:

10 Minutes @ Sustainable Pace of:

20 Second Push Up Hold or Plank Hold or 6 Plank Walk Outs

15/12 Cal Row or 200 Meter Run

8 Walking Lunges/each way or Step-Ups/each way

8 DB Bench Press

8 DB Hammer Curls

*Rest 1 minute between sets.*

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B. Fitness Phase

Lower Body + Conditioning

A. Front Squat, 5 reps x 3 sets, rest as needed between sets.

B1. Single Leg Russian Step-Ups, 8 reps/each leg x 3 sets, rest 15 seconds.

*Can substitute single leg step ups, 8 reps/each leg*

B2. Half Kneeling Single Arm Landmine Press, 10 reps/each way x 3 sets, rest 30 seconds. 

B3. Lat Pull Downs or Mountain Skiers, 12 reps x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

2 Sets of the following:

10 Minutes @ Sustainable Pace of:

30 Double Unders(50 Single Unders)

20 Meter KB/DB Farmers Walk

12/10 Cal Assault Bike or 200 Meter Run

8 Barbell Push Press

8 Walking Lunges or Step-Ups/each way

8 Pull Ups or Burpees or Ball Slams or Box Jumps(4 reps)

*Rest 1 minute between sets.*

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