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. Sumo Deadlift, 4 reps x 4 sets, rest 15 seconds.

1RM Date: Sumo Deadlift 5/3/24

A2. Single Arm DB Row, 10 reps/each way x 4 sets, rest 60 seconds.

A3. Deadbug Variation, 8 reps/each way x 4 sets, rest 60 seconds

A4. Single Arm Landmine Half Kneeling Press, 10 reps/each way x 4 sets, rest 60 seconds.

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B. Conditioning of the following:

2 Sets of the following:

10 Minutes of the following:

12/10 Cal Row(Run 200 Meters)

8 Pull Ups or TRX Vertical Pull Ups

20 Jump Rope Singles

12/10 Cal Row(Run 200 Meters)

8 Large Ball Slams

20 Banded Curls

*Rest 2 Minutes between sets*

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B. Fitness Phase

Lower Body + Conditioning

A. High Bar Back Squat(Heel Lift If Needed), 70% of 1RM, 3 reps x 5 sets, rest as needed between sets.

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B1. DB Single Arm Floor Press, 10 reps/each arm x 3 sets, rest 30 seconds.

B2. KB Side Bends, 10 reps/each way x 3 sets, rest 30 seconds.

B3. Banded Face Pulls, 20 reps x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

2 Sets of the following:

10 Minutes of the following:

200 Meter Run or 10/8 Cal Assault Bike

8 Hang Power Cleans @ 115/80, 95/65 lbs or 12 Russian KBS

8 Pull Ups or TRX Row

200 Meter Run or 10/8 Cal Assault Bike

8 Red Ball Slams 

20 Second Plank Hold or 8 Plank Walk Outs

*Rest 2 minutes between sets*

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